I plan to purchase a massage device to help with my IT Band issue. What i’m wondering is whether the tpmassage.com Quadballer is worth the $60, or if the $20-25 foam rollers are just as good?
http://www.tpmassageball.com/quaddisfunction.php?id=20
http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_235
I use both . . . and both work.
If you go with a roller get the heavier duty job with the hollow core and cover. The simple white foam model doesn’t last long.
I had the latter, now have the former which I suspect will wear out eventually, but probably months or a year or two from now with daily use. Never tried the quad baller.
Have the quadballer, and it works quite well. You can also use it for massaging other areas. The way I look at it, when I spend dollars on something, I tend to use it more often…that’s just me
For about $5.00 you can buy a 5’ foam swim tube with a 3/4" - 1" diameter hollow center. Go to Hardware store and buy the appropriate sized wood dowel to slide in there. Cut both to whatever length you want (2.5’ works well) and you have a foam roller to get your kinks out. Working the quads and IT band will cause you to scream obscenities but it does help break up the sore spots.
Been going to a PT for my ITBand and she has me on a foam roller…
Purchased directly from them for $4. Been using for almost 2 months now. Not certain how long till it ‘fails’ or is too soft, but I could walk back in and get another for $4… It would take a while to add up to the $29 for the PVC plus foam or the $60 for the quadballer…
Been going to a PT for my ITBand and she has me on a foam roller…
Purchased directly from them for $4. Been using for almost 2 months now. Not certain how long till it ‘fails’ or is too soft, but I could walk back in and get another for $4… It would take a while to add up to the $29 for the PVC plus foam or the $60 for the quadballer…
Out of curiosity, does she have you doing any specific exercises for the ITB other than stretching and massage? Mine has been a very stubborn problem, just won’t go away!!!
I use the foam roller thats about 8 in diameter.
I got it from Allegro medical,bout 12.00 + shipping.
Works great.
You need to do it daily though,trust me.I found out the hard way at Timberman.
I forgot the roller at home and had a bit of a ITB flare up on race day.
I use the foam roller thats about 8 in diameter.
I got it from Allegro medical,bout 12.00 + shipping.
Works great.
You need to do it daily though,trust me.I found out the hard way at Timberman.
I forgot the roller at home and had a bit of a ITB flare up on race day.
I’m rolling daily, starting at just above the knee and working way slowly up leg, roll kinda flat and also roll while leaning forward (more onto the edge of the quad and IT at same time) I feel this much more than just rolling flat.
I’m not flexible and she has me working my quads, calfs and lower core, rather than trying to stretch the fascia (IT band) material.
I think the rolling has been the most help as I don’t feel any more flexible (although she says I am) after doing this for almost 2 months
I ran 5.4 miles this past weekend pain free. slowly working my way back up.
Wine bottle could be cheaper and it will not wear out - cheaper unless you are drinking a Heitz Martha’s Vin.
Foam roller works great.
I tried the foam rollers and everything else over a 2 month span with minimal results.
Then I tried moving my foot strikes wider apart (right and left foot landing ~1/2" wider apart). This forces your leg to “bow out” less at the knee. It took only one or two runs of concetrating on it before it became natural. My IT band issues disappeared within a week.
Interesting idea on the wider footstrikes. I did move my foot position wider on my bike pedals, but I guess I considered my running form ok since i’ve been running most of my life with no problems prior to this? That’s been the most frustrating part of this injury … I don’t know what I did to cause it!!!
I’ve run my whole life as well but mostly shorter distance including high school track. I think running tight corners in track led me to close foot strikes and landing more on the outside of my feet. It just takes one run to over stress your IT band. Then it heals very slowly because of low blood flow. That’s what I was told at least.
FYI: As bad as mine got it never bothered me on the bike. Just while running.
FYI#2: I also had plantar fasciitis in one foot and tendonitis in both knees around the same time period. I felt like I was 60 years old for awhile. I started taking Glucosamine and maybe it’s just coincidence but I haven’t had any problems since.
for straight IT band problems get the foam roller. But then a quadballer or at least a Marathon Stick will help to lengthen out all of the surrounding muscles as well which whill also help with the IT problems.
the foam roller is good b/c you can use your body weight on it.
never tried the quadballer. Seems a bit pricey to me.
I’ve run my whole life as well but mostly shorter distance including high school track. I think running tight corners in track led me to close foot strikes and landing more on the outside of my feet. It just takes one run to over stress your IT band. Then it heals very slowly because of low blood flow. That’s what I was told at least.
FYI: As bad as mine got it never bothered me on the bike. Just while running.
FYI#2: I also had plantar fasciitis in one foot and tendonitis in both knees around the same time period. I felt like I was 60 years old for awhile. I started taking Glucosamine and maybe it’s just coincidence but I haven’t had any problems since.
Same for me, I can bike pretty much pain free, but i’ve been holding back as I figured the repetitive pedalling would slow down the healing process? As a matter of fact i’m competing in a 24 hour mountain bike race this coming Sat, then I planned to do NO lower body training for several weeks to see if that helps … maybe just swim.
I think i’ll pick up a foam roller and see what that does for me. I’ve got a massage ball i’ve been using for awhile, but I think it’s too soft to provide a deep massage??? I’ll also try widening my strike, and landing better. I think I tend to land on the outside of my foot too … I guess I thought that was normal???
Get both.
Foam roller for hamstrings and it band and quads.
Quad baller for Quads (ouch) and calves. Does amazing work on the calves.
I have used a foam roller and planned to try out the tp massage stuff to help get at the more difficult areas and maybe as a weak subsitute for when I cant get a massage.
Be aware that the IT Band is connective tissue (fascia) and this tissue is virtually unstretchable. What you need to do is stretch the muscles that are enclosed (and in the action causing the tightness) by the ITB which is the usually the underlying problem why the ITB is inflamed or “hot”. I have never met anyone who had ITB problems who had good flexibility in the major muscles of the legs/hips.
There may be underlying gait, or biomechanical issues including fit on bike, shoes etc or training methodology flaws that keep causing muscles to become tight or imbalanced but it is the tightness that causes the ITB friction. Addressing all the causes and affects will lead to successful management.
Since I started stretching in 1991 I have never had any further ITB problems.
cheers
Andrew