IT Band Foam Roller
Leah ZahnerDescription
The IT band is a multipurpose tendon that runs down the length of the outer thigh, from the top of the pelvis to the shin bone. The IT band is responsible for keeping your hips and knees stable during a bowler’s approach and finish position.
The IT Band is comprised of,
- Ilium
- Tensor fasciae latae
- Iliotibial band
- Tibia
- Gluteus Maximus
To much use or underuse of these muscles can create pain in your outer knee.
A foam roller is a great way to loosen muscles and tendons.
It can be difficult to use so don’t just grab any foam roller and start stretching. Try to pick one out that has a density you can tolerate.
Step 1
Place the foam roller underneath your hip and stack your feet on top of each other. Then get your shoulders, arms, and hands in a push-up position.
Step 2
Walk with your hands and roll your body over the foam roller. Continue this motion back and forth as long as you can do it.
If you find this exercise difficult, there is a modified version. Take your top foot and put it in front of you and begin rolling your body with your hands.
If you are experiencing outer knee pain while bowling, this is a great exercise to do before and/or after bowling.
When you are able to get a good, deep knee bend at the foul line, you’ll remain balanced while posting the shot.
You’ll notice you are able to hit your target more often and have the ability to watch your bowling ball’s motion, arming you with information to stay ahead of the moves needed to keep your scores high.
Check out more bowling exercises that will improve your physical game from National Bowling Academy.
A foam roller can be a great way to help loosen up your muscles. It's also pretty intense, so make sure that you're searching for a foam roller that has a density that you can tolerate. As you're stretching with a foam roller you will notice some points of unpleasantness. Make sure you're breathing as you use the foam roller no matter what part of your body you are using it for at the time. This next stretch is going to be a stretch for the IT band with a foam roller. That is a ligament that runs all the way down the side of your leg. And a lot of times it can be tight in some runners, anybody that uses their lower body, so you may find this as a common injury in bowlers as well. We'll be using a foam roller to stretch out that IT band by laying all the way on our side and using our hands to support ourselves as we roll back and forth on the foam roller. If you ever feel like the pressure is a little bit too intense, there is always the option to put a little bit more weight into your hands, or even take your top foot and place it on the floor in front of you to alleviate some of the pressure from the foam roller and control just how much pressure you'd like to feel.
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