Iliotibial band SMR

Iliotibial band self-myofascial release (SMR) is a self-administered soft-tissue treatment for the lower body, usually using a foam roller or other "trigger point" massage tool. By applying pressure strategically to the IT band along the side of the upper leg, some people find they can cause this often painful and tight area to relax or "release." IT band SMR is often accompanied by SMR on the glute or quad muscles, or by stretches that target the glutes or quads.


  1. Can encourage blood flow to the quadriceps muscles
  2. May be able to temporarily increase range of motion in the knee joints
  3. Effective as part of a warm-up or post-workout recovery
  4. Along with stretching the calves and quadriceps, some people find it can provide temporary relief from certain types of exercise-derived knee pain

Iliotibial band SMR Images


Iliotibial band SMR Instructions

Iliotibial band SMR muscle diagram
  1. Lay on your side, with the bottom leg placed onto a foam roller between the hip and the knee. The other leg can be crossed in front of you.
  2. Place as much of your weight as is tolerable onto your bottom leg; there is no need to keep your bottom leg in contact with the ground. Be sure to relax the muscles of the leg you are stretching.
  3. Roll your leg over the foam from you hip to your knee, pausing for 10-30 seconds at points of tension. Repeat with the opposite leg.