Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Iliotibial (IT) band rolling



A self myofascial release technique for the iliotibial (IT) band, using the roller (foam or otherwise)


  • NOTE: this technique can be too painful for some, and also requires adequate shoulder strength and mobility
  • laying on the side to be released, prop-up on the floor-side elbow and the ceiling-side foot, as pictured in the diagram.
  • place the roller (foam or other type)on the floor and underneath the IT band. The roller should be perpendicular to the fibers of the IT band (see diagram)
  • control the amount of pressure on the IT band by supporting the weight through the suppoert elbow and foot.
  • roll the lateral thigh up and down, avoiding pressure on the bony protuberances (ie: at the hip and the side of the knee)

Tags: IT band, rolling, iliotibial, band, ITB