Hip and Upper Leg Muscle Pain - ITB (Iliotibial Band) Roller
This exercise requires the use of a firm but padded cylinder, such as a biofoam roller or a kitchen rolling
pin that is heavily padded with a towel or rubber material. Perform this exercise slowly and carefully,
as pressure directly applied to the problem area can be painful. You should allow enough pressure to
cause mild discomfort only.First, lie on the floor in a face-down position. Place the roller transversely across you pain-side leg just above your knee. Elevate your upper body with your arms as if starting to do a push-up. Now turn onto your pain side at the pelvis by rotating your hips. It is further recommended to plant the foot of the pain-free side on the floor in front of the problem leg, with that knee bent so that this pain-free leg is partially supporting along with both your arms. At this point the roller should be applying light pressure to the pain-side leg just above the knee. Continuing this light pressure, slowly "crawl" you hands on the floor toward the roller while maintaining the upper body elevation. This movement the roller to exert pressure onto your painful thigh, then hip. If the pain resulting is mild to moderate keep moving until you reach the upper limit of your hip. If the pain becomes too severe stop and crawl in the other direction so the roller pressure moves back downward away from that pain. Repeat the process, moving the pressure up and down the pain area for 10 repetitions. If your arms get tired take a break after fewer reps, then return to the exercises. Remember, this exercise is supposed to hurt a bit without being extremely painful or excruciating.
The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition.
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