Foam rolling for IT Band relief
We have already reviewed the basics of what IT Band Syndrome is and we’ve also listed the most common causes of IT Band injury. In this final article in the series we’ll review treatment methods that can help mitigate the flare up of IT pain and show you how to manage it on your own in the future.
To quickly review, IT pain is caused by the tightening of the Iliotibial Band and surrounding muscles in the leg and the glutes. Once those muscles and fibers tighten they then create friction with surrounding structures on the outside of the hip and thigh. Logically then much of the treatment for IT Band pain is focused directly on the outside of the thigh, hip and glutes.
A runner’s best friend: the foam roller
One of the easiest ways to spot a runner in the gym is to look for the people rocking around on foam rollers over in the stretching section. Like a running back without a football, a runner without a foam roller is pretty much useless so it’s rare to meet a distance runner who doesn’t own one. So what does the foam roller do?
The best analogy used to explain the use of foam rollers comes from cooking. Just like a baker would take a wood roller and knead out a ball of dough, a runner will use a foam roller to massage and stretch out the IT band and surrounding tissues. The name “foam roller” is a bit deceptive though. For those of you who have never used one before they aren’t so foamy. The densely packed foam used to make the roller has a consistency closer to wood than it does foam.
As you’ll see in this video the goal is to use your body weight and gravity in a controlled manner to massage out tightness via the foam roller. A good rule of thumb when rolling: if it doesn’t hurt you’re not doing it right. The pain indicates an area of tightness. As unpleasant as it might be it beats having to drop out of a race or training run because the acute pain is too much to handle.
Myofascial release for the serious runner
In the above video you might have heard the trainer mention the term Myofascial Massage (aka Myofascial Release). In short, it is an acute massage technique where sustained pressure is used to work out pain and tightness in muscle fascia. The massage typically requires the use of the thumbs and elbows of the therapist to target specific areas of the body where pain and tightness exists. It’s usually quite painful since a lot of pressure is applied and focused on sensitive/injury prone areas of the runner. In the case of IT Band Syndrome, the IT and surrounding muscles are targeted. Any tightness that exists is literally rubbed out by the therapist.
Given it’s intense nature most runners will experience bruising at the surface of the skin where the massage took place. Sports therapists that administer Myofascial Massages will typically advise taking an ice bath and anti-inflammatory pills to mitigate swelling and bruising after the massage. They usually recommend taking at least 1-2 days off from running as well.
Despite the pain during the hour long sessions they tend to be well worth it. From personal experience and from working with other runners, Myofascial Release is a highly effective method for curing IT pain. Several weeks or even months of tightness created from running can be rubbed out in just one or two sessions. I’ve worked with runners who were literally unable to run because of IT pain. But after 2 sessions of Myofascial Release they were back on the road running pain free.
Consistency is essential though when it comes to treating IT injury. Once you start foam rolling you basically need to continue for perpetuity. As a prevention method foam rolling and Myofascial Release are two mandatory routines that every committed runner should adopt.
Other stretching routines
In tandem with foam rolling and/or Myofascial work runners should also routinely stretch their hips and glutes. There are several great stretching techniques that you can do on your own. Check out the list of videos below and regularly perform these stretches after every run:
Strengthening exercises for the hips and thighs
Strength training for runners is just as important as stretching. Prevention of IT Band injuries can be greatly improved by including various strength training exercises along with the above rehabilitation and stretching routines. Below is a list of common hip and thigh strengthening exercises that you can do by yourself:
- Walking lunges
- Yoga for runners low lunge
- Split squats with fitness ball
- Squats with resistance band raises
In the end every runner wants to run injury free. The hips and IT Band are prone to injury though if you have excessive tightness and/or weak muscles. Training should include ample stretching and strengthening followed by professional massage work for the serious runner who puts in a lot of weakly mileage (a lot can vary by individual but generally means anything above 20 miles per week). Start early and be consistent with the above techniques to greatly improve your chances of running healthy.
Images compliments of Boston Running Center.
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Another great article! I don’t own a foam roller but am seriously considering it now. Great stretching and strengthening tips too, thanks.