Working on ITB issues with a foam roller

[rowey200]

I've recently brought a foam roller to try and work with the ITB issue that is affecting my right knee. I've been following some vids on Youtube etc and things seem to be going well, although I have not ridden any distance on my bike recently.

I'd be interested to know what worked best for other people, any tips etc for working with ITB issues with a foam roller. Also, how long should I use the roller for in any one session?

Any tips / advice gratefully received

[Rich_W]

Foam Rollers are interesting. Obviously doing ou ITB in the usual way should have been awful the first few times, but now I can do it every few weeks and it be fine. The obvious is don't EVER roller your knee area. It's too delicate for a roller and you'l do damage.

You could also try doing your hamstrings and then your quads. Same with your calves.

http://www.youtube.com/watch?v=MQb-TE5esg0

66Fit has a decent YouTube channel.

[rowey200]

Rich_W said:

Foam Rollers are interesting. Obviously doing ou ITB in the usual way should have been awful the first few times, but now I can do it every few weeks and it be fine. The obvious is don't EVER roller your knee area. It's too delicate for a roller and you'l do damage.

You could also try doing your hamstrings and then your quads. Same with your calves.

http://www.youtube.com/watch?v=MQb-TE5esg0

66Fit has a decent YouTube channel.

Cheers Rich, I bought my roller from 66Fit so will check out some more of the 66Fit vids

[Rocksteadyeddie]

In my experience rolling your ITB band is about the most painful experience known to man. I would be lucky if I could get more than about 8 "rolls" before collapsing weeping for my Mother. My physio convinced me that the more painful it was the better it was doing the job. To be fair it cleared the issue up in about 2 weeks, and 4 boxes of tissues.

[Jimbo.]

Funny: I found as a teenager than four boxes of tissues left me with an altogether different form of muscle strain

[Matt_N]

How are you for tightness and strength in the quads?

I've been seeing a physio for the last few months due to an issue with my right knee also and have been concentrating on rolling the ITB, quads, hamstrings but also combining it with stretches and strengthening exercises, getting there slowly.

Squats, sumo squats, static lunges and lunges are the main quad builders followed by 3 sets of 30 seconds quad and hamstring stretches.

[rowey200]

Matt_N said:

How are you for tightness and strength in the quads?

I've been seeing a physio for the last few months due to an issue with my right knee also and have been concentrating on rolling the ITB, quads, hamstrings but also combining it with stretches and strengthening exercises, getting there slowly.

Squats, sumo squats, static lunges and lunges are the main quad builders followed by 3 sets of 30 seconds quad and hamstring stretches.

Top advice, I've just been working on the ITB issue so far but will look into other areas such as quads I'm keen to get out on the bike to see if the roller has made any difference so far!

[rowey200]

I've been working with a foam roller on my problem ITB for a little while now and things seem to be going well.....quick question though, should I use the roller to stretch / release my problem ITB just before I go for a ride or is this not a good idea?

Cheers in advance

[IroningMan]

You're in effect massaging away the tense spots in the muscle fibres which result from neurochemical fatigue, internal friction and friction/adhesion between the muscle/tendon tissue and the fascia surrounding it: in my experience a remedial massage leaves muscles too sore to train on the same day, but a light 'loosener' is fine.

[DrMekon]

I get ITB problems (and peroneal tendonitis) from running, rather than cycling, but I have to work on my calves and hamstrings continuously if I want to be able to run at all without injury. Regular foam roller sessions, lots of stretches, and when I had access to a PT and physio at work, myofascial release. If you've not had a session, I recommend it - amazing for my ITB problems. The effect is astonishing in the short term. Regular sessions enabled me to manage the problem and keep running whilst the physio resolved the cause of the problem.

[rowey200]

IroningMan said:

You're in effect massaging away the tense spots in the muscle fibres which result from neurochemical fatigue, internal friction and friction/adhesion between the muscle/tendon tissue and the fascia surrounding it: in my experience a remedial massage leaves muscles too sore to train on the same day, but a light 'loosener' is fine.

As I thought, thanks for the info