Does foam rolling the it band work?

google: exercises gluteus minimus

Thanks for the replies, I have been doing the following. My form in the exercises has improved and I feel a bit stronger than before my injury but my symptoms remain unfortunately

Calf raises

Tibialis posterior theraband inversions

Isometric glute holds and hamstring curl

Clams with theraband

Glute bridges with therabands

Single leg squats in front of mirror

Step ups onto bench with weight

Backward lunges with weight

Kettle bell deadlifts

Walking lunges with weight

Bosu ball balancing and hopping

:)

Also, don't crossover your gait.

snap crackle pop....... wrote:

The IT band is connected to the Tensor fascia latae. This is usually the problem. The muscle tightens up and pulls on the IT band. The now tighter IT band rubs on the lateral femoral epicondyle creating pain. There can also be other muscles that are overused and tight causing the TFL to do more work than it should.

This is a simple OVERUSE INJURY. Pressing out the knot in the TFL and other glute muscles and hip flexors and reducing training will usually take care of the problem. The LAST thing you want to do while injured is any "strengthening" exercises. This will only make the muscles more tired and the problem worse. If you want to do those exercises after the problem goes away , it probably won't hurt.

Almost entirely wrong

No no no wrote:

snap crackle pop....... wrote:

The IT band is connected to the Tensor fascia latae. This is usually the problem. The muscle tightens up and pulls on the IT band. The now tighter IT band rubs on the lateral femoral epicondyle creating pain. There can also be other muscles that are overused and tight causing the TFL to do more work than it should.

This is a simple OVERUSE INJURY. Pressing out the knot in the TFL and other glute muscles and hip flexors and reducing training will usually take care of the problem. The LAST thing you want to do while injured is any "strengthening" exercises. This will only make the muscles more tired and the problem worse. If you want to do those exercises after the problem goes away , it probably won't hurt.

Almost entirely wrong

Really? Please elaborate, if you can.

You forgot to say what you were rolling, what is the it band?? Moran

Used to be Rono wrote:

No no no wrote:

Almost entirely wrong

Really? Please elaborate, if you can.

There is no 'knot' in any muscle that causes ITBS. The IT band is not proved to rub on the lateral femoral epycondyle. Most accepted current theory is it presses against the sensitive bursae.

The TFL gets tight from either weakness or by giving it too much work to do. Muscles tighten when they are weak as a preventative measure. You remedy this with strengthening exercises. If you strengthen the glute med and train it to do its job properly then it will take some of the load off the TFL and prevent it from tightening up.

If you strengthen all the hip abductors including the TFL your IT band syndrome will go away assuming there are no lower leg biomechanical issues such as ankle problems.

Common reasons for why people have weak hips are products of modern life:

Sitting all day

Little exercise involving lateral movements.

Stretching and rolling the glutes and TFL can help relax them and reduce the tension through the band, but ultimately you need to strengthen the muscles some how. You should also stop running during rehab of this injury. The Fredericson protocol works.

basghetti? wrote:

http://www.triggerpointtherapist.com/blog/hip-pain-trigger-points/tensor-fascia-lata-trigger-point-it-band-syndrome-hip-pain/

From your link:

"Tensor Fascia Lata Pain

As shown above, the referred pain pattern associated with this trigger point covers the entire hip joint and extends down the outside aspect of the thigh, sometimes nearly to the knee joint. Tenderness to touch may also be prominent in the hip joint and down the thigh as well."

Pain and/or soreness in the hip joint (greater trochanter) and down the outside thigh during movement of the hip.

Not iliotibial band syndrome.

No no no wrote:

There is no 'knot' in any muscle

mine disappeared after switching 50% mileage from roads to trails

snap crackle pop....... wrote:

The IT band is connected to the Tensor fascia latae. This is usually the problem. The muscle tightens up and pulls on the IT band. The now tighter IT band rubs on the lateral femoral epicondyle creating pain. There can also be other muscles that are overused and tight causing the TFL to do more work than it should.

This is a simple OVERUSE INJURY. Pressing out the knot in the TFL and other glute muscles and hip flexors and reducing training will usually take care of the problem. The LAST thing you want to do while injured is any "strengthening" exercises. This will only make the muscles more tired and the problem worse. If you want to do those exercises after the problem goes away , it probably won't hurt.

^^This--and by a million miles! This person has hit the nail on the head and knows exactly what is going on here. I am currently suffering from this injury, though things are starting to improve.

DO NOT stress the area with "strengthening" work. Get to a good massage therapist, and have him/her work it out. My massage therapist is excellent. She has found two big trigger points, and has worked on them extensively (and the surrounding muscles, too). This is a nasty, stinging injury, and I hope you feel better soon.

All the best...

No no no wrote:

basghetti? wrote:http://www.triggerpointtherapist.com/blog/hip-pain-trigger-points/tensor-fascia-lata-trigger-point-it-band-syndrome-hip-pain/

From your link:

"Tensor Fascia Lata Pain

As shown above, the referred pain pattern associated with this trigger point covers the entire hip joint and extends down the outside aspect of the thigh, sometimes nearly to the knee joint. Tenderness to touch may also be prominent in the hip joint and down the thigh as well."

Pain and/or soreness in the hip joint (greater trochanter) and down the outside thigh during movement of the hip.

Not iliotibial band syndrome.

"The trigger point in this muscle refers pain deep into the hip joint and down the outside of the thigh. An active or latent TFL trigger point can also produce excessive tension in the muscle and iliotibial tract that contributes to a condition known as IT Band Syndrome."

basghetti? wrote:

No no no wrote:

From your link:

Not iliotibial band syndrome.

"The trigger point in this muscle refers pain deep into the hip joint and down the outside of the thigh. An active or latent TFL trigger point can also produce excessive tension in the muscle and iliotibial tract that contributes to a condition known as IT Band Syndrome."

Ok so unless you have pain in your hip then the 'TFL trigger point' is not to blame for your ITBS. ITBS is characterised by intense pain in the lateral part of the knee only.

Hip abductor strengthening and stretches consistently fix ITBS issues in my experience. Poking around at arbitrary trigger points does not.

No no no wrote:

basghetti? wrote:

"The trigger point in this muscle refers pain deep into the hip joint and down the outside of the thigh. An active or latent TFL trigger point can also produce excessive tension in the muscle and iliotibial tract that contributes to a condition known as IT Band Syndrome."

Ok so unless you have pain in your hip then the 'TFL trigger point' is not to blame for your ITBS. ITBS is characterised by intense pain in the lateral part of the knee only.

Hip abductor strengthening and stretches consistently fix ITBS issues in my experience. Poking around at arbitrary trigger points does not.

Relax, bud. Everything will be ok. Keep doing what you like. C ya.

- Foam roll the the quads, hips and glutes

- avoid sitting for long periods. I guess just try and not sit as much in general.

- do clam shells and some lateral walks

- stop running for a week.

- heat it up before you run when you start back up.

No no no wrote:

Hip abductor strengthening and stretches consistently fix ITBS issues in my experience Poking around at arbitrary trigger points does not.

Maybe you were part of the idiot "specialists" that tried to fix my running injury in the 80s with a bunch of strengthening exercises. After not running for 18 years, starting back up and immediately getting the same injury, I found the proper way to deal with it and strength wasn't the problem.

I have some dull ache and snapping hip somewhere in my greater trochanter and TFL, the snapping itself does not produce pain though, just a nuisance.

What kind of strengthening exercises should I do about it?

basghetti? wrote:

No no no wrote:

Ok so unless you have pain in your hip then the 'TFL trigger point' is not to blame for your ITBS. ITBS is characterised by intense pain in the lateral part of the knee only.

Hip abductor strengthening and stretches consistently fix ITBS issues in my experience. Poking around at arbitrary trigger points does not.

Relax, bud. Everything will be ok. Keep doing what you like. C ya.

I'm completely relaxed. I know what I'm talking about. Your link describes a different issue involving pain at the hips radiating down the ITB. That is not the ITBS that many runners have suffered which is targeted, specific pain at the knee.

Weak hips is the most common cause. Other issues can be more complex such as a lack of ankle dorsiflexion. Sitting, running only in straight lines and on tracks (essentially straight) cause the hip adbuctors to weaken. Being unfit then jumping up your mileage can also expose this injury as you haven't given your muscles time to develop.

The TFL tightens up and pulls on the fascia when it is fatigued, hence the pain often only comes on after a mile or two. The TFL itself may also be weak which causes it to be tight anyway, as weak muscles tighten to prevent damage to them.

The ITB is designed to be tight, it is an extremely important support structure of the leg. The problem is just when it becomes too tight and that is down to the glut meds not doing enough work to stabilise you during running and walking and the TFL taking up the slack. Unfortunately they pull directly on the band which then causes you pain.

Trail running, sports that involve lots of lateral movement such as soccer and basketball and direct exercises targeting the hip abductors will fix the issue.

Rest will let the inflammation subside but will not fix the issue and it often returns even after long periods of rest.

Hopefully someone here can gain some insight from this and be on the road to recovery.