How To Release The IT Band With A Lacrosse Ball

In this post:

  • Use this technique as a quick fix for IT Band pain while you address the underlying imbalances that lead to IT band issues.

Hey it’s Nick Ortego here. I’m going
to show you how to use this ball. It’s a
little Yoga tune-up ball. You can
also use lacrosse ball. Gonna show you how
to use it to do some release techniques
on your IT band. The IT band runs down
the side of the thigh, connects into some
hip muscles, also connects crosses the
knee and connects into the tibia. So this
could be a good quick fix if you have an
IT band syndrome or pain on the side of
the knee. But if you are having that
you’re gonna want to check out tightness
in your quads and under activation in
your glutes. It kind of picks the
problems that are causing the IT band
issues. But this is the good little quick
fix, makes you feel better immediately
usually. But it’s not gonna fix the real
problem. Typically what you do, let’s say
I’m gonna roll my left. Lay down, place
that ball on the side of my thigh, yeah
and then kind of roll into it. You can
see the ball is on my thigh, pants out of the
way, just kind of go get into it bring it
up a little bit higher. Roll into it and
then the more I roll, we get a little bit
into the lateral quads, lateral quads on
the outside there. You just want to find
any places that have a knot or
a tightness, sensation of tightness and
I just roll into it. Bring this foot
over and just breathe. What you want to
do is segment by segment hold it for a
few seconds maybe 20 to 30 seconds at
every little segment up and down the thigh. I always continue to breathe. If you
get to a point where it’s so painful
that your breathing stops, that’s a sign
that you’re going too hard. You want to be
able to maintain your ability to breathe in
a slow natural way. If it feels kind of
painful, a good way to make the pain
release a little bit is to slow down
your breathing. Try to breathe
consciously, very slowly. Give that a try,
let me know how it goes. If you got any
benefit from this video, leave a comment
below. If you’d like to get content not
available on the blog or the regular
YouTube channel, then click the link that’s
connected to this video you’ll have a
chance to sign up for the Run Better Now
VIP club. Thank you.

Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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