GISP Exercise of the Month

Foam Roller Program: IT Band and Outer Thigh

We have had runners reaching out to GISP after meeting us at the Baltimore Marathon Expo at M&T Bank Stadium a few weekends ago. They have been asking questions regarding how we help take care of our distance runner's IT band. One exercise that we do at the end of all of our workouts focuses on that outer thigh. Using a foam roller, the athlete applies pressure on the iliotibial band and tensor fascia latea area.
We teach our athletes to balance on their elbow or hands with the outside of the thigh on the foam roller. Slowly roll up and down that lateral aspect of your upper leg. Be sure to focus on the full length of the femur, from the hip to the knee.

You asked for some tips to make this exercise work for you, so here they are. Find a tender spot in the area you are working and keep the foam roller on this spot. Wait for the discomfort to diminish. This may be uncomfortable if it is the first couple of times you have tried this exercise. Remember that there is freedom for experimentation when using the foam roller program. Manipulate the roller to accommodate your needs.

As the Director of Sports Performance at the Gordon Institute, Robert Taylor oversees all aspects of the Sports Performance program at the Baltimore-based performance complex, encompassing the disciplines of Strength & Conditioning, Nutrition, VO2 Max, and Performance Evaluation and Training. Rob is also the founder and owner of SMARTER Team Training and international presenter. Coach Taylor was a strength and conditioning consultant for athletes on the Women’s Lacrosse World Cup Champion’s Team Australia in 2005, and was the Head Strength Coach for Team Australia’s 2009 World Cup team that played in the world championship game also. He has worked with professional organizations such as the Anaheim Angels, Tampa Bay Buccaneers, Tampa Bay Mutiny, and San Antonio Silver Stars. Coach Taylor has also worked with the athletic department at Loyola University Maryland, University of Delaware, UNC Greensboro, Cincinnati, Princeton, and Villanova. At each of these institutions, he has helped numerous athletes reach their dream of becoming professional athletes. Coach Taylor's athletes have gone on to be drafted by the NFL, MLB, NBA, MLS, MLL, and NLL. Coach Taylor can be reached by phone at 410-828-8218 or email at RTaylor@TheGordonInstitute.com.

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