I posted a video on my YouTube channel today demonstrating a quick routine I like to use to foam roll my glutes. This is largely thanks to so many of you guys and girls asking for this specific glute tutorial, in response to my other recent foam rolling videos:
From personal experience, and when working with other runners, I know that when I'm feeling an increase in lateral strain down the side of my hip, sometimes towards the side of my knee, it's a sure sign that I need to spend some time working on the soft tissues around my hips.
Ultimately this is the same conversation I end up having with runners who suffer with full-blown ITB Syndrome. Simply put, it's not the ITB that's at fault, it's the imbalance and tightness in muscles that attach to it. Muscles like Tensor Fascia Latae (here's a good TFL stretch!) and Glute Max.
It's not just about ITB syndrome though. As runners, hip mobility is important and sits alongside stability and strength in the 'big picture'. Give this foam rolling mobility routine a try and let me know how you get on :)
If you have any questions, let me know in the comments and I'll do my best to help...