To roll or not to roll ...
Discussion
I've been having some problems with recurring pain when I run. It kicks in about 7-8K with a pain down the outside of my left leg and into the knee. From what I've read I'm pretty sure it's my IT Band causing problems. I've been doing some exercises to try and improve things ( leg raises, pistol squats, etc ) but some of the advice I've been given is a bit contradictory
- one view is to use a foam roller to loosen it off before and after running. I've tried this, it is very painful but too early to say whether it has had a beneficial effect
- second view is that the IT band should be tight and it only gets aggravated running if your butt muscles aren't doing their job ( glutus media ? ). I was told not to foam roll as it will only aggravate it more.
To add, I've suffered from lower back problems for many years but pretty much got that under control with a lot of core strengthening. I have tight hamstrings. I also have had a gait analysis done which showed a little overpronating but nothing major.
Any views, thoughts ? Should I continue with the foam roller on the IT band ?
- one view is to use a foam roller to loosen it off before and after running. I've tried this, it is very painful but too early to say whether it has had a beneficial effect
- second view is that the IT band should be tight and it only gets aggravated running if your butt muscles aren't doing their job ( glutus media ? ). I was told not to foam roll as it will only aggravate it more.
To add, I've suffered from lower back problems for many years but pretty much got that under control with a lot of core strengthening. I have tight hamstrings. I also have had a gait analysis done which showed a little overpronating but nothing major.
Any views, thoughts ? Should I continue with the foam roller on the IT band ?
I take your point but finding a 'specialist' is a mine field. I've gone through this over many years with my back and had some pretty horrific experiences. One so called 'specialist' chiropractor ruptured a disc. The advice can also be different and contradictory.
What works for me is to do a lot of research myself until I have some understanding, seek as many views as possible then decide what to do next. This may be going to a particular specialist or just working on a remedy myself.
For this one, I'm in the 'seeking views' part
What works for me is to do a lot of research myself until I have some understanding, seek as many views as possible then decide what to do next. This may be going to a particular specialist or just working on a remedy myself.
For this one, I'm in the 'seeking views' part
Foam rollers work. Self-myofascial release improves extendability in tendons, ligament, muscles, fascia etc...so it's generally perceived as good practice. What isn't good practice is continuing to run with a chronic injury. Rest for a few weeks, use the roller and look up some ITBS stretches.
Stretches as Popeyewhite says.
I get this from time to time and a specific stretch sorts it right out. It's difficult to describe (ask Halb
) but it involves crossing the leg in question BEHIND the other leg and bending over to the same side as the inside of the leg in question (ie if it's the right leg you lean to the left) as if doing a side stretch.
You should feel the tendon on the outside of this leg getting a good stretch if you lean over enough and it really does it good.
I get this from time to time and a specific stretch sorts it right out. It's difficult to describe (ask Halb
) but it involves crossing the leg in question BEHIND the other leg and bending over to the same side as the inside of the leg in question (ie if it's the right leg you lean to the left) as if doing a side stretch.You should feel the tendon on the outside of this leg getting a good stretch if you lean over enough and it really does it good.
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