I’m trying to treat ITB Syndrome with a foam roller. I feel like a spaz when i try to roll out my ITB. Anybody have any suggestions or references on good technique for rolling my ITB? Should I focus only on the ITB, or work glutes, hammys, quads as well? Should I only work on the side that’s giving my problems (it’s noticibly tighter), or both sides?
Thanks!
I would focus primarily on the IT band. If you have time, I’d also work the glutes, TFL and quads, but if you’re short on time, I think you’ll still be OK focusing mainly on the IT. I’d work more on the side that’s bothering you. Again, if you have time, doing the other won’t hurt (well, it will hurt like a mother, but you know what I mean).
Check out www.smiweb.org for more info on how to use the foam roller. They have some great injury prevention packets and foam roller guides that are free to download.
I’m trying to treat ITB Syndrome with a foam roller. I feel like a spaz when i try to roll out my ITB. Anybody have any suggestions or references on good technique for rolling my ITB? Should I focus only on the ITB, or work glutes, hammys, quads as well? Should I only work on the side that’s giving my problems (it’s noticibly tighter), or both sides?
Thanks!
Most injuries are a result of being above or below the problem. Get the glutes, inner and outer quads, both sides of the IT bands, and calves. What gets a a little deeper is a 4LB medicine ball. Not the squishy ones either. I’ve had mine for years and use it as a preventive measure after most workouts now. Besides, it feels kind of good 
I agree with the others…I use a foam roller on my ITB and it works pretty good. I also try and hit the other areas of the leg. Having other tight or imbalanced muscles around the area can cause problems with your ITB also.
Where does you ITB bother you at? Is it on the outside of your knee, your hip, or the whole thing?
Matt
Check out this website for a list of techniques / exercises. If you look around you can find various books and rollers to purchase.
http://www.performbetter.com/detail.aspx_Q_ID_E_4278_A_rnd_E_50
Here is what has worked for me:
Focus on the IT band - the one that is in more pain. Do that every day, twice a day if possible. If you do JUST THAT it may be better after a few weeks.
If you have more time, roll the other leg (other IT band) too. And also roll whatever is tight that might impact the IT band. This includes quads, calves, hamstrings and possibly the piriformis. If they are too tight, they affect your gait which stresses your IT band more. Or so explained my PT.
For calves, try rolling them over a hard rubber ball. Something the size of a tennis ball, but with less give. You can find one at a toy store. Relax (don’t contract) the calf muscles as you roll them over the ball on the floor. This can hurt like hell/feel really good if your calves tend to be really tight. I have found it helps me to prevent cramps with my running, swimming, and preventing IT band tightness.
Oleander
A lot of people just move quickly up and down the roller and they say, “What’s the big deal?”. I find that for me to get the most benefit (pain) out of the foam roller, I need to go very slowly and make sure my leg is completely relaxed.
When I say slow, I mean very slow - about an inch per second down the ITB. Sometimes I’ll gently rock back and forth as I go, sort of a 2 steps forward 1 step back kind of motion. Every couple of seconds, I pause to completely relax my leg muscles. Otherwise I find that my quads are “shielding” my ITB. When I make sure my quads are nice and soft, I can really feel the foam roller working my ITB.
Good luck!
Good point re: Slow. What my PT told me was to find the point(s) that MOST hurt and just STAY there for one whole minute. Hurts like heck but it releases the tension precisely where the tension is the worst.