How to use a foam roll

Foam rolling has become a widely used tool in fitness and rehabilitation, praised for its ability to enhance flexibility, relieve muscle tension, and improve recovery. However, misinformation about foam rolling—particularly around the iliotibial band (ITB)—has led many people down a path of unnecessary pain and even harm.

When combined with the principles of True Core, foam rolling transforms from a basic recovery tool into a holistic method that promotes deeper physiological and psychological benefits. In this blog, we’ll explore the science behind foam rolling, bust harmful myths about the IT band, and show you how to use a foam roller effectively to address ITB-related discomfort without causing damage.

The Science of Foam Rolling

Foam rolling, also known as self-myofascial release (SMR), works by applying pressure to soft tissues, targeting adhesions, and improving fascial mobility. Research has demonstrated several key benefits of foam rolling:

1. Improved Range of Motion (ROM): Foam rolling can significantly enhance flexibility and ROM without compromising strength or performance (Cheatham et al., 2015).

2. Decreased Muscle Soreness: Post-exercise foam rolling has been linked to reduced delayed-onset muscle soreness (DOMS), aiding faster recovery (Pearcey et al., 2015).

3. Enhanced Circulation: Foam rolling stimulates blood flow, which aids in tissue repair and nutrient delivery (Mohr et al., 2014).

While these benefits are well-documented, the True Core methodology enhances foam rolling by addressing the interconnectedness of the body and mind.

Myth Busters: Stop Foam Rolling Your IT Band!

One of the most persistent—and harmful—myths in foam rolling is the idea that you can "release" the iliotibial band (ITB). Let’s set the record straight:

The Truth About the IT Band

The IT band is a dense, fibrous connective tissue that runs from the pelvis to the knee, providing critical structural support. Unlike muscles, the IT band cannot contract, relax, or be "released." It’s not designed to move or stretch like a muscle—it’s more like a tendon, built tough to stabilize and protect your knee during movement.

Foam rolling the IT band with the aim of "releasing" it is not only ineffective but can cause harm. The IT band itself is rarely the root cause of pain; instead, tightness or dysfunction in the muscles that attach to the IT band—such as the glutes, quads, and tensor fasciae latae (TFL)—are often to blame.

The Problem with Rolling the IT Band

Rolling directly on the IT band can lead to:

1. Pain and Inflammation: Excessive pressure on the IT band can irritate the surrounding tissues.

2. Scarring and Damage: Aggressive rolling can cause microtrauma, leading to scarring and limited mobility.

3. Misguided Focus: Rolling the IT band ignores the root cause of discomfort, which often lies in the surrounding muscles.

One real-world example of the dangers of this myth is a news anchor I worked with. She was advised by her physiotherapist to foam roll her IT band for pain relief. This advice led to scarring, a complete inability to bear weight through her leg, and the loss of her ability to run—her primary way of managing stress.

The True Core Approach to Foam Rolling

At its heart, True Core integrates physiological, psychological, and biomechanical principles to achieve optimal health and performance. When applied to foam rolling, True Core emphasizes:

1. Alignment and Core Integration:

- Engage the deep core muscles and maintain proper alignment to ensure foam rolling benefits the entire kinetic chain.

2. Controlled, Intentional Movement:

- Roll slowly and mindfully, pausing on areas of tightness. Synchronize your movements with your breath to enhance relaxation and release.

3. Mind-Body Connection:

- Use foam rolling as an opportunity to tune into your body, identify areas of tension, and visualize the release of tightness.

By addressing the body as a whole, the True Core method ensures foam rolling contributes to systemic health rather than just localized relief.

Foam Rolling for ITB Issues: What to Do Instead

If you’re experiencing IT band-related discomfort, the goal is to address the muscles that attach to the IT band rather than rolling directly on it. Here’s how to foam roll the True Core way for ITB issues:

Target Areas to Foam Roll

1. Glutes:

- Sit on the foam roller, cross one leg over the other, and roll the glute of the crossed leg. This releases tension in the gluteus maximus and medius, which influence the IT band.

2. TFL (Tensor Fasciae Latae):

- Lie on your side with the foam roller just below your hip bone. Roll slowly over the TFL, pausing on tight spots.

3. Quads:

- Lie face down with the foam roller under your thighs. Roll from the top of your hip to just above the knee, focusing on the outer quad (vastus lateralis).

4. Hamstrings:

- Sit on the foam roller with it positioned under your thighs. Roll from the base of your glutes to just above the knee.

Key Tips:

- Keep your core engaged and maintain proper alignment throughout.

- Roll slowly, spending at least 30 seconds on each area.

- Use your breath to guide your movements and enhance relaxation. Breathing out stimulates the parasympathetic nervous system which will literally calm the nervous system down - so breathe in for 3 seconds and out for 6 - do this 9 times and you will get great results.

Video Demonstration: Foam Rolling for ITB Issues

To help you visualize and practice these techniques, we’ve created a video demonstrating how to use a foam roller for ITB-related discomfort. This video focuses on rolling the muscles that attach to the IT band—not the IT band itself.

[**Insert Video Here**]

In this video, you’ll learn:

- Proper foam rolling techniques for the glutes, TFL, quads, and hamstrings.

- How to maintain alignment and engage your core during foam rolling.

- Tips for integrating breath and mindfulness into your routine.

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Final Thoughts

Foam rolling is an incredible tool for recovery and mobility when used correctly. However, misinformation—such as the myth of "releasing" the IT band—can lead to unnecessary pain and even long-term damage.

The True Core method transforms foam rolling into a holistic practice that addresses the body and mind as an integrated system. By focusing on alignment, controlled movement, and mindfulness, you can unlock deeper benefits while avoiding common mistakes.

If you’re unsure about how to use a foam roller effectively or need help with IT band-related pain, come see us at True Core. We’ll guide you through a smarter, safer approach to recovery and performance.

After years of trying many different types of foam rolls I have found that the best is this one. Click the image or this LINK to buy it straight from Amazon

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### References

- Behm, D. G., & Wilke, J. (2019). Do self-myofascial release devices release myofascia? Rolling mechanisms: A narrative review. Sports Medicine, 49(8), 1173-1181.

- Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: A systematic review. International Journal of Sports Physical Therapy, 10(6), 827-838.

- Mohr, A. R., Long, B. C., & Goad, C. L. (2014). Effect of foam rolling and static stretching on passive hip-flexion range of motion. Journal of Sport Rehabilitation, 23(4), 296-299.

- Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training, 50(1), 5-13.

- Zeidan, F., Johnson, S. K., Diamond, B. J., David, Z., & Goolkasian, P. (2012). Mindfulness meditation improves cognition: Evidence of brief mental training. Consciousness and Cognition, 21(1), 1-12.