I’ve been having pain on the lateral side of my knee recently while running and several people have suggested I have a tight IT band. I have started using a foam roller to loosen it up, but I’m not quite sure how often and when (before or after workout) I should be using it. Can anybody help me out? Anyone have additional suggestions that might help?
I usually use mine after running, and again either in the morning or at night. I have been doing this for two years and I haven’t had a recurrence of ITBS since I started.
Yes, it’s good to do when your muscles are warm. I like to use the foam roller at a more rapid pace right after stretching after a run pr ride. Kind of like a sports massage to flush the muscles. Then often before bed, I’ll roll slower on some 4" PVC, kind of like a deep tissue massage. Feels great afterward.
Also, it’s really important to strengthen the side of your butt (Gluteus Medius) and to roll this area too.
Warm up, foam roll, do the rest of your workout, foam roll.
I suggest using it whenever you feel the need. Certainly after running/riding if it feels tight. Don’t think you could over use a foam roller. Hurts when you do it right but it is a good kinda hurt, kinda. Ours is usually sitting in the living room as a reminder of the pain. Even just seeing the thing keep my IT band loose 
Don’t think you could over use a foam roller.
probably not. I haven’t been able to use mine at all lately though, my legs have hurt too much from racing Sunday. They are too tender for foam rolling right now!
One thing I’d mention as a caution is where you are using it. I am not in anyway qualified to give medical advice but I was working on some issues with the roller and apparently was rolling on a bursae and irritating it. I figured any spot I roll on that hurts keep rolling till it stops. Bad plan.
- Mike
don’t roll over bony prominences.
you can definitely over-use a foam roller. I am using one very carefully for a hip-flexor injury and work the gluts, hams, calves, quads and adductors… be careful when starting to not use it too much… can cause pain if over-used.
Don’t think you could over use a foam roller.
probably not. I haven’t been able to use mine at all lately though, my legs have hurt too much from racing Sunday. They are too tender for foam rolling right now!
This is where I opt for The Stick. Because it’s not body weight, I can vary the depth of the massage more. I still use the foam for my gluts but now prefer The Stick for everything else: quad, ITB, calf, tibant. I have yet to find anything with which I can really self massage my hams.
The Stick??
I had PT for PFS, but they said my ITB was also tight and had me do 3 x 10 of very slow rolling from hip to just above the knee on the outside of the leg. There is a harder black roller from OPTP when the normal white roller feels too soft. I have also tried the 4 inch pvc pipe, but that is very too painful.