Iliotibial Tract-SMR

What it is

This self-myofascial release (SMR) technique targets your iliotibial (IT) band and primary abductor muscles. You use a foam roller to apply sustained pressure, helping to release tension and improve flexibility. It primarily works the dense connective tissue along the outside of your thigh, from hip to knee.

Technique tips

• Position the foam roller between your hip and knee.
• Support yourself with your hands and other leg.
• Roll slowly from your hip to just above the knee.
• Pause for 10 to 30 seconds on tender spots.
• Relax your working leg muscles on the roller.
• Adjust the pressure by shifting your body weight.

How to track your progress

Log the hold time of each set. Straddly keeps your best hold for this exercise and tells you when you beat it, so a two-second gain does not go unnoticed.