Make no mistakes with your workouts…train like an athlete
There is no debating that foam roller exercises and foam rolling in general have become a major part of fitness routines in the last ten years. The problem is, the majority of those that have adopted foam rolling exercises into their workouts are making big mistakes when it comes to how to perform them.
In this video, I show you how to foam roll correctly by addressing the important topic of the direction you must foam roll in to have it work properly. If you roll in the wrong direction you can actually do more harm than good.
For instance, when it comes to the IT Band there is definitely a right way and a wrong way to roll it out. Because this tendinous structure has four muscles contributing to it, forgetting to roll out one of these (or rolling one in the wrong direction) could only worsen your IT band pain.
With contributions from the Tensor Fascia Latae and Gluteus Maximus from the top (and the Anterior tibialis and peroneus longus on the bottom) you have to be sure that you keep the right balance between length and flexibility intact. Foam rolling without paying attention to the tension in the muscle or the direction of the fascia and fibers can be a big mistake.
See how to correct that mistake in the case of the IT band in this video and then see how to make sure you’re doing everything right in your training by heading to and getting your ATHLEAN-X Training System.
For more videos on foam roller exercises, stretches and workout tips be sure to subscribe to our channel here on youtube at
41 comments
Too much whiteboard stuff, too much how not to do it. Now I need to watch another vid to loose fear…
Tone down the music. Gonna blow my eardrums out. As a rule, keep your volume levels pretty equal in vids. Thanks.
just show us how to do it correctly please.
Actually just found a deal on the foam roller on Amazon For $9.38 @t
Very confusing video
Is cracking your lower back bad too, than?
How do i know which muscles are short and tight and which muscles are long and lose?
What are some strength training exercises for runners with IT band pain?
Don't foam roll. You'll do it wrong. Foam rolling is a complicated, intricate process. Just rest. Best of luck.
I'm in a little bit of a different situation i think. I have one side of my abs (my right side) that's weaker than my left. I thought if i rolled up then down my rectus abdominis on my right (stronger side) it reduced the excitability of the neurons local to that area of my abdominals. I understand this sounds a little far fetched. I thought the same myself but, maybe im tricking myself, because it seems to be working some. I got this information on another youtube video addressing how to correct the weaker side of my abs. If this is wrong could someone give me or direct me to some information that would help my situation. Thanks.
Can we start with a summary next time. Could have just been 3min
What you explained makes sense but instead of never ending explanation it’s better show what’s the right way to do and wrong way. You spoke for 8 minutes but didn’t show whats the right way to do it. When you can’t show the right way then don’t waste time of users with constant talk. Thanks but no thanks
😅…just take more time on lateral paineful points,and use slowly motions (movements) contractions
Gravity and dynamic…, don't forget control neck and abdominal muscles if You're doing some stretching….more relax, faster results…..trigger points, pulled nerves don't aloud muscles contraction how should be…balanced treatments, balanced stretching….step by step….muscle by muscle….I am after 45 muscle treatments ,and today i know what is going on in other body …sorry for my English……
Is this really correct? Any Physio therapist can verify that you need to roll vertically on your butt when every other video on YouTube does it horizontally? I mean to me with a science degree not really focused on body mechanics feels like the muscle fibers will feel the pressure the same way regardless if you’re applying it vertically or horizontally and would loosen either way so it’s not a dramatic difference
as a Chinese I must say I don't know that finger trap…
you mentioned the external knee pain, what about internal?
what would you recomend for rolling out the connective muscles to ease that pain
Jeff: Today I'm going to tell you about how to use and how not to use a foam roller…
Other comments: discussing muscles and foam rollers and exercise and what they took away from the video
Me after watching the video : Did he draw a penis on his diagram at 1:12 …?
all hail king jeff
Stop talking shit. Fucking idiot
So should I foam roll or not?
1:13 – Did he draw a penis or…?
https://www.painscience.com/articles/stretching.php
Of course this is all pointless anyway…
next athlete x video: Water mistake!(Watch before you drink water again)
Basically don’t roll the IT band
One of the most significant breakthroughs has been identifying that the IT Band is attached to the thigh bone the whole way down from hip to knee. Previously, we thought that it was only connected to bone at the top of the pelvis and bottom of the knee with a huge free gap in between which is obviously not the case! This may seem minor, but it actually underpins our entire understanding of IT Band Syndrome. If the IT Band was free to move around, then it could rub the outer bone of the knee as you bend and straighten your leg during running. This is what we used to think led to the pain and many people called it IT Band ‘friction’ Syndrome.
But, since we now know the IT Band is actually firmly connected to bone all the way down, there’s no way it could be rubbing the outside of the knee. So pain must be coming from somewhere else. Your conclusion so far is misleading and form rolling of the IT Band is not much of a problem!
In 2009, a group of surgeons removed tissues that lie underneath the IT Band in 36 symptomatic patients: https://www.researchgate.net/publication/23452551_An_arthroscopic_technique_to_treat_the_iliotibial_band_syndrome
They had excellent results in ALL the cases. They didn’t do anything to the IT Band itself, but all of their patients were back out running pain-free within 3 months!
These amazing results suggest that the pain wasn’t coming from the IT Band at all but actually something UNDERNEATH it.
What exactly did the surgeons remove? They took out some fatty tissue between the bone and the IT Band.
So the new theory of IT Band Syndrome is that in some runners these tissues underneath the IT band get irritated and inflamed.
These fatty tissues are extremely sensitive and painful when bothered. The only way to stop the pain is to remove the pressure, stop irritating it and let it calm down.
For some people rest, ibuprofen, and strength training is all it takes. Unfortunately for others, this doesn’t work and it continues to hurt for months.
For those in quarantine who can't get a foam roller for their myofascial release, you could pretty much adapt anything to work! Tennis ball, Golf Ball, Heck even a TV remote would work! Lol
Thanks Jeff/ I do this cause after lock down I am wanting to step it up,,body feeling good /so really now,and I go get a skiping rope and foam roll this week ,and also put more weights on lifts.,,,@# thanks again. Podcasts are great. @Marcus
He's not going to show you exactly how for free. What is wrong with people on youtube. The amount he did give was more than anyone else would even put out for free calm down if you want his expertise in full pay for it.
Here’s the problem with someone that says this or that doesn’t work: every human body is different and some stretches/exercises will work and others won’t. My body is such that I can only do a few and not do others because they create another physical issue-and yes I do the stretches correctly (not in a hurry and take my time with each motion).
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is foam rollling before a workout bad or good? Cause stretching before for long times is bad but idk if this counts as stretching for long times
Love you Jeff & your passion bro BUT this one was definitely going down as most confusing video for less medically savvy plp. A video with you point at do’s don’t s wud b so much easier bro
Wow, my IT band/outside leg above knee, has been killing me all day. I rolled it out earlier today the conventional way to no avail. I just did this per instructions and my leg is already starting to feel better! Thank you!
😴
You don't have any videos on anterior tibialis (the outside shin). Is it a good idea to foam roll on this? I'm reasonably fit but always suffer from stress and pain in this area. Sometimes I have trouble walking normally for days after I've done a longer hike.
What if a muscle is weak and tight?
Please make a video on full body foam rolling
How do I know whether it’s tight or weak? I have Complex Regional Pain Syndrome and surgery gave me my body back so I’ve been slowly getting back into shape. I was a sailor and learning to bodybuild before I was injured but even though I have a lot of my body back I still have weakness, pain, and limitations. I’m not sure my body would be weak or tight in the same areas as those who don’t use mobility devices:
I thought he drew a willy
What about the ROLLGA foam roller?? Its a way different kind of foam roller ive been using. Plz research it.
how do you realease the it band