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Massaging ITB

  • 12-05-2010 11:39am
    #1
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭


    Hi all,

    I have read the various threads with options on using a foam roller, a rolling pin or the stick to massage the ITB.
    But, what I would really like is a beginners guide to how to use them.
    I can imagine me doing more damage than good if I went at my leg with a rolling pin.

    BTW, I have been to a physio, but want to be able to do a bit of home remedy as well,


Comments

  • #2
    interested
    Registered Users, Registered Users 2 Posts: 1,957 ✭✭✭interested


    huskerdu wrote: »
    Hi all,

    I have read the various threads with options on using a foam roller, a rolling pin or the stick to massage the ITB.
    But, what I would really like is a beginners guide to how to use them.
    I can imagine me doing more damage than good if I went at my leg with a rolling pin.

    BTW, I have been to a physio, but want to be able to do a bit of home remedy as well,


    Enjoy (?)


  • #3
    hot to trot
    Registered Users, Registered Users 2 Posts: 1,312 ✭✭✭hot to trot


    Huskerdo. there are some good instructional videos on youtube for foam rolling. I think you will get a good idea where to start from there.
    It will be worth it.
    Good luck


  • #4
    huskerdu
    Registered Users, Registered Users 2 Posts: 1,932 ✭✭✭huskerdu


    Thanks for the replies.
    I had a fun weekend.

    Yes, it really, really hurt but it worked. After a few days of doing a few minutes on the rolling pin a few times a day, my ITB isn't nearly as tight.

    One last question - Should I be doing this before a run or after a run or both ?


  • #5
    TheTherapist
    Registered Users, Registered Users 2 Posts: 11 ✭TheTherapist


    Using before and after is good. It will loosen the tendon out for when you go out and then afterwards to loosen it out from when you run.
    If its sore around the knee, ice that part, but heat the outer side of the leg.


  • #6
    hot to trot
    Registered Users, Registered Users 2 Posts: 1,312 ✭✭✭hot to trot


    Often the IT band is tighter in the front at the vastus lateralis part of the wuads and this tends to pull it forward over the bony condyle which gives the friction problem. In others it is the hamstring portion at the back that is tight, pulling it backwards. If you can figure which one is tighter for you , you are more likely to be able to nail this for once and for all.


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