Rolling too fast — no time to release the tissue
Pause for 30 to 60 seconds on tender spots; fast rolling has minimal benefit.
Overactive muscles
TFLIliotibial band
Corrective work
Foam RollTFL↗StretchStanding TFL stretch↗Mobility · Lower Body
Foam Roll IT Band
Coaching cues
- Lie on your side; foam roller under the outer thigh; stack the legs or stagger for support
- Roll slowly from the hip to just above the knee — pause on tender spots
- Do not roll directly over the knee joint
- One of the most commonly prescribed foam rolling exercises for runners and cyclists
Common faults 2
Rolling directly over the knee
The foam roller should stop above the knee; lateral knee joint compression is painful and counterproductive.
Overactive muscles
TFLVastus lateralis
Corrective work
Foam RollTFL↗StretchSupine IT Band / TFL Stretch↗