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IT Band Syndrome Map

Length: 0:25:19

Whether you’ve been diagnosed with IT Band Syndrome or are looking to reduce knee pain, address hip and low back imbalances, or restore foot and ankle motion, this 25-minute map is for you. This video offers a comprehensive treatment for your lower body and will teach you how to safely glide on the outer thigh without causing more inflammation and pain in an already compromised area. If you’re a runner or cyclist, try performing this map before or after your next training session to help rehydrate your lower body and prevent overuse injuries.

LEVEL: Intermediate

TOOLS YOU NEED: MELT Performance Roller or MELT Soft Roller


  • Rest Assess
  • Deep Hip Glide and Shear
  • Tail Triangle Glide
  • SI Joint Glide
  • Side Hip Glide and Shear
  • Outer Thigh Glide and Shear (Upper)
  • Back of Thigh Shear
  • Outer Thigh Glide and Shear (Lower)
  • SI Joint Shear
  • Hip to Heel Press, Rotate, and Cross
  • Figure 4
  • Hip Side Bend
  • Pelvic Tuck and Tilt Challenge
  • Drawbridge
  • Rest Reassess

  • RELATED VIDEOS: Advanced Lower Body Compression Sequence, Seated Compression Sequence, Knee Pain Map, Cycling Hip Stability Map, Hip Strength Restore Map

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