Foam Rolling For IT Band Problems

It seems I have seen a lot of IT band problemsthe muscle on the opposite of the muscle you
in the office lately, and come July and August isare rolling you will get a better result. For
when I typically begin to see a lot of plantarexample, if you are rolling the right hamstring
fasciitis. I think the reason is that marathon(muscle in the back of the leg), you will get a
training programs begin for most people aroundbetter result if you tighten or contract the muscle
June. For many this results in an increase inon top of the right leg (right quadriceps muscle).
mileage that is beyond their initial physicalTo loosen the IT band you will want to lie on the
capability. The increased training volume,right side for the right IT band. Begin at the top
regardless of your physical shape typically resultsof the outside of the leg below where your hip
in some tightness in the muscles, and morebone sticks out, hold yourself up with your hands,
commonly on the outside of the leg at the kneeand then tighten the muscles on the inside of
or near the hip, which is the IT band musculatureyour right leg as you begin to roll down towards
and fascia. There are many reasons why thisthe knee. Pause over areas of tightens, which
area tightens up, but this article will deal only withhelps to get them to relax and loosen. As you get
increase in training volume as the cause. As such,several inches from the outside of the knee,
the use of a foam roll or professional massage willeither start over at the top or roll from bottom
in many instances relieve the problem as theto top.
individual adjusts to the new training volume.However, now you will turn your body slightly so
Using a foam roll, rolling pin, or medicine ball overthe roller is still on the outside of the leg but more
tight and tender muscles can be very effective. Ittowards the front, quadriceps side when you roll.
can also be harmful if done incorrectly. There areAfter finishing this area you will turn you body and
typically two different scenarios that Ileg back away from the floor so that the roller is
recommend when using the foam roll. The first isstill hitting the outside of the leg but more
for warm-up. Rolling in a fairly rapid fashion, fortowards the back or hamstring part of the leg.
maybe 5-10 passes over each muscle with slightlyAgain, if you can maintain the tightness in the
different angles. This should take about 2-5inside part of the leg while you are rolling you will
minutes total time to roll the back and front ofget a better benefit. Rolling of this second type
both upper and lower legs. The purpose of thiscan be performed every day, but if bruising
type of rolling is to bring blood flow to theoccurs or it is too painful, 1-2 days rest in
muscles to prepare them for activity. The secondbetween is helpful. Most people see symptomatic
type of rolling is done for therapeutic reasons toimprovement in their IT Band tightness within one
attempt to loosen up tight muscles and fascialto two weeks of rolling. In addition to or instead
scar. This is best performed extremely slowlyof, professional massage from a therapist skilled in
(maybe covering an inch of muscle in 3-4working on runners can really help to get rid of IT
seconds), pausing over tender spots and holding ifBand tightness.
necessary.If pain is persistent, or continues to recur it is
With this type of rolling it is critical to change thelikely there is an underlying problem besides
position of the leg over the roller so the entireincreased training volume and you should visit
muscle is worked, paying careful attention not toyour sports chiropractor or other sports physician
roll over tendons (which connect the muscle toor therapist for an evaluation.
the joint). In addition, if you contract or tighten