That foam cylinder sitting over in the corner of the gym might not look like it but it can be the key to helping alleviate iliotibial band pain caused. The iliotibial band runs along the outside out the upper leg from the outside of the knee to it's attachment at the hip. Pain caused by iliotibial band syndrome most often presents as knee pain according to the physical therapist Dr. Scott Cheatham in "Musculoskeletal Injuries of the Lower Extremity." Foam roller myofacial release and strengthening can help keep the IT band healthy.
IT Band Roll
The foam roller effectively works to help release tight spot along the iliotibial band. The Sports Medicine Institute International recommends starting with the foam roller on the ground, the user lying on her side and the roller placed just below the hip. The top leg should be bent and in front of the body. This leg controls the pressure on the iliotibial band---for maximum pressure place the leg directly on top of the bottom leg. From the starting position, roll down the outside of the leg. Hold position on tight areas for up to one minute. Stop before rolling onto the knee. This will likely be painful to begin with. Use a little pressure as necessary to roll the entire IT band and increase over time.
Glute Roll
There are many muscles and tendons attached at the upper pelvic area and they can affect each other. According to Dr. Cheatham, tightness in the glutes can contribute to impaired iliotibial band flexibility. Located between the lower back and upper hamstrings, the glutes are more commonly known as the muscles making up the "butt". Use the foam roller to help restore flexibility. Begin from a supine position with the foam roller under the glutes. Tilt slightly onto the injured side. Roll down the glute stopping on tight areas for up to one minute. With the supporting leg behind work more on the back of the glute. Move the supporting leg in front of the injured leg to focus on the side of the glute.
Foam Roller Pelvic Drops
Increase hip strength to help keep the iliotibial band healthy and pain free. The American Council on Exercise recommends pelvic drops for building hip strength. This exercise works from a stable position but is more challenging if performed standing on a foal roller. Stand with one foot on the foam roller and the other off to the side. Keep the supporting leg straight and lower the opposite foot toward the floor by dropping the hip. Contract the glutes to bring the hip back to level position. The American Council on Exercise recommends performing three sets of 10 to 12 repetitions.
Member Comments