Stop! Foam rolling your IT band

One of today’s common self-care options for pain management and soreness is to use a foam roller.  A common problem area that many people have is the Iliotibial band (ITB).  The IT band is located on the outside of the thigh and it has many functions, anatomy of the ITB will be discussed later, and overuse can lead to pain and tension in the area.  One common practice today is to use a foam roller on the ITB in an effort to gain relief from pain and tension.  Foam rolling the ITB should not be performed.  In the following paragraphs the Iliotibial band, why people use a foam roller on the ITB, and why those same people should not be using a foam roller on the Iliotibial band will be discussed.

The thickening of the fascia on outside of the thigh is considered to be the ITB (figure 1).  On the proximal end (closest to the hip) of the femur it attaches to the Tensor Fasciae Latae (TFL) as well as attaching to the tendon of the gluteus maximus.  At the distal end (closest to the knee) the ITB attaches to Gerdy’s Tubercle on the anteriolateral (front outside) aspect of the Tibia, or shin.  The band has no contractile force in of itself; it merely tightens with the muscles it is attached to.  The iliotibial tract can be considered as an anterolateral knee stabilizer, particularly its capsular-osseous layer.  It also plays a role in hip extension, abduction (drawing the hip away from the midline of the body), and lateral rotation of the hip (rotating the hip out).  The ITB is used in all walking, running, and cycling activities.

Why are people foam rolling their IT bands?  When the glute max and TFL get tight from overuse they will both have a tensioning effect on the ITB.  This will cause the ITB to further restrict and adhere, or stick, to the vastus lateralis, the muscle on the outside of the thigh.  As the ITB constricts and adheres to the vastus lateralis this has a tendency to cause the area to become ischemic, or lacking blood flow.  Generally speaking the ITB gets foam rolled because people experience pain, tension, and discomfort due to this ischemia.  As previously stated the ITB is used in all walking, running, and cycling activities.  Those who experience discomfort in the ITB are generally experiencing it because of overuse doing the aforementioned activities.  A weak gluteus medius could also have an effect on the ability of the ITB to stabilize the lateral knee, thereby causing discomfort.

Iliotibial bands should not be foam rolled because the ITB is not a muscle.  It is a large area of connective tissue that attaches to muscles.  When those muscles get tight they have a tensioning effect on the ITB causing it to adhere to and restrict the vastus lateralis, causing ischemia.  When a foam roller is used on the ITB, it is only compressing the ITB on to the vastus lateralis further increasing this restriction, and in turn causing more ischemia.  Using a foam roller and further pressing the ITB on to the vastus lateralis could cause an increase in restriction, adhesions, and ischemia and it could be causing further dysfunction and not helping as people are often lead to believe.

It would be more effective to foam roll the muscles the band attaches to than the ITB itself.  When the glute max and TFL are balanced, tensioning and restricting effects on the ITB will lessen allowing the band to relax and be freed from the underlying vastus lateralis.  This in turn will reduce the ischemic effect thus reducing pain and discomfort.  To generate even better results massage cupping can be used on the ITB.

A massage cup is a small plastic, silicone, or glass cup that is used to provide suction when applied to the body.  After releasing the glute max and TFL a massage cup can be suctioned on to the ITB and moved in the direction of proximal to distal (hip to knee).  This suction will grasp and lift the ITB off of the underlying vastus lateralis, which will in turn promote blood flow and reduce ischemia, further reducing pain and discomfort.

This entry was posted in Uncategorized. Bookmark the permalink.

0 Responses to Stop! Foam rolling your IT band

  1. Andrewwep says:
    Your comment is awaiting moderation.

    You said it very well..

    is viagra over the table wal-mart viagra price
    generic viagra
    generic viagra tadalafil levitra comparison – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  2. Andrewwep says:
    Your comment is awaiting moderation.

    Regards! I appreciate this!

    dosage viagra levitra vardenafil hci viagra sildenafil citrate
    viagra without a doctors prescription
    teenney transplant viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  3. Andrewwep says:
    Your comment is awaiting moderation.

    You actually reported it really well!

    viagra toronto getting rid of viagra emails
    viagra generic
    online viagra pharmacy – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  4. Andrewwep says:
    Your comment is awaiting moderation.

    Thanks! I like this!

    compare viagra to cialis female equivalent to viagra
    buy viagra
    directions for taking viagra 100mg – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  5. Andrewwep says:
    Your comment is awaiting moderation.

    Useful material. Thanks a lot!

    viagra physor polish viagra
    viagra for women
    buy links online viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  6. Andrewwep says:
    Your comment is awaiting moderation.

    You expressed it very well!

    generic no prescription viagra free viagra sample uk
    generic viagra
    viagra interaction with atripla – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  7. Andrewwep says:
    Your comment is awaiting moderation.
  8. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you! A lot of postings.

    viagra vs cialis vs lavetra viagra generic price
    viagra for women
    side effect viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  9. Andrewwep says:
    Your comment is awaiting moderation.

    You said it very well.

    when bush takes viagra can you mix prozac and viagra
    viagra without a doctors prescription
    bought viagra in a night club – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  10. Andrewwep says:
    Your comment is awaiting moderation.

    Beneficial posts. Regards!

    12 generic viagra overnight delivery free viagra information
    generic viagra online
    suppositories viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  11. Andrewwep says:
    Your comment is awaiting moderation.

    Regards, Helpful information!

    femail effects viagra viagra and nitro treatments
    viagra for women
    get online viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  12. Andrewwep says:
    Your comment is awaiting moderation.

    Thanks a lot. Terrific information.

    viagra cerebral hemorrage discount viagra wholesale stores discount pharmacy
    generic viagra online
    high blood pressure vs viagra – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  13. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you! A lot of forum posts!

    viagra explained what can make viagra stronger
    buy viagra online
    side effects karvea and viagra – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  14. Andrewwep says:
    Your comment is awaiting moderation.

    Appreciate it. Plenty of tips!

    is viagra safe for women lowest viagra price at online pharmacy
    viagra 100mg
    viagra online france – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  15. Andrewwep says:
    Your comment is awaiting moderation.

    Thanks! Loads of content!

    viagra pills for sale uk get viagra fort erie canada
    viagra for sale uk
    comparing viagra and corals – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  16. Andrewwep says:
    Your comment is awaiting moderation.

    Fantastic content. Cheers.

    cialias vs viagra viagra milligrams
    viagra for women
    amish viagra usage – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  17. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you! Loads of posts!

    viagra info viagra cialis on line erectile dysfunction
    viagra online
    order viagra today – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  18. Andrewwep says:
    Your comment is awaiting moderation.

    Awesome material. Thanks.

    best buy on line viagra natural products vs viagra
    viagra generic
    cost of cialis vs viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  19. Andrewwep says:
    Your comment is awaiting moderation.

    Seriously a good deal of fantastic information.

    average age for viagra users efectos del viagra
    generic viagra
    cialis soft drug generic levitra propecia store viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  20. Andrewwep says:
    Your comment is awaiting moderation.

    Wonderful stuff. Cheers.

    is he taking viagra cialis viagra combo
    viagra for women
    excessive use viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  21. Andrewwep says:
    Your comment is awaiting moderation.

    Incredible lots of good info.

    viagra horror pulmonary hypertension use of viagra
    generic viagra 100mg
    viagra and hair growth – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  22. Andrewwep says:
    Your comment is awaiting moderation.
  23. Andrewwep says:
    Your comment is awaiting moderation.

    You said that well.

    cheap viagra 25mg mixing valium vicodin and viagra
    generic viagra online
    viagra online canda – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  24. Andrewwep says:
    Your comment is awaiting moderation.

    Excellent posts. Thanks.

    viagra hemmoroids viagra original use
    viagra generic
    over the hill viagra jokes – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  25. Andrewwep says:
    Your comment is awaiting moderation.

    You definitely made the point!

    viagra on the lake shipping viagra to canada
    generic viagra 100mg
    superman holding viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  26. Andrewwep says:
    Your comment is awaiting moderation.

    Reliable content. Kudos.

    viagra paten date viagra back pain
    viagra 100mg
    viagra free find search sites – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  27. Andrewwep says:
    Your comment is awaiting moderation.
  28. Andrewwep says:
    Your comment is awaiting moderation.

    This is nicely expressed. !

    best results for viagra cialis with viagra
    viagra for sale uk
    wirkt die pimpernuss wie viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  29. Andrewwep says:
    Your comment is awaiting moderation.

    This is nicely put! .

    pork and viagra can viagra cause vision change
    cheap viagra
    does viagra increase penis size – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  30. Andrewwep says:
    Your comment is awaiting moderation.

    You actually said that terrifically.

    roger clements viagra by post herbal viagra replacements
    buy generic viagra
    viagra find search pages sites – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  31. Andrewwep says:
    Your comment is awaiting moderation.

    You said it very well.!

    viagra meltabs softabs viagra rapid tabs
    generic viagra
    viagra talking photo cube – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  32. Andrewwep says:
    Your comment is awaiting moderation.

    Really loads of terrific information.

    wife hates viagra why do you take viagra
    cheap viagra
    medicare b benefit viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  33. Andrewwep says:
    Your comment is awaiting moderation.

    You said that fantastically.

    viagra softtabs overnight womens viagra on the doctors
    generic viagra 100mg
    picture of viagras home office – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  34. Andrewwep says:
    Your comment is awaiting moderation.

    Really lots of useful facts!

    viagra cialis store viagra pulminary hypertension
    buy viagra
    viagra and metoprotol interaction – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  35. Andrewwep says:
    Your comment is awaiting moderation.

    Incredible quite a lot of good info.

    viagra paypal accepted gineric viagra
    generic viagra 100mg
    uses for viagra – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  36. Andrewwep says:
    Your comment is awaiting moderation.

    Appreciate it. Plenty of stuff.

    viagra without a presciption name viagra
    cheap viagra
    cheapest viagra price – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  37. Andrewwep says:
    Your comment is awaiting moderation.

    You actually revealed that adequately!

    new findings on viagra type products viagra causing deafness
    cheap viagra
    can i take viagra with alcohol – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  38. Andrewwep says:
    Your comment is awaiting moderation.
  39. Andrewwep says:
    Your comment is awaiting moderation.

    Nicely put, With thanks!

    how often can you take viagra subaction showcomments viagra smile online
    generic viagra online
    find local charles linskaill search viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  40. Andrewwep says:
    Your comment is awaiting moderation.

    Nicely put. Regards!

    viagra money settlements in 2010 viagra for ed
    buy viagra
    viagra meltabs melt tabs – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  41. Andrewwep says:
    Your comment is awaiting moderation.

    Thanks a lot! I value this!

    viagra switch plate canada viagra good morning ii video
    buy generic viagra
    viagra cialis herbal samples – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  42. Andrewwep says:
    Your comment is awaiting moderation.

    You suggested that fantastically.

    discount viagra in the usa viagra and cialis taken together
    buy viagra online
    how much viagra should you take – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  43. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you. I like it!

    viagra exstacy viagra overnigh
    buy generic viagra
    nitroglycerine sideaffects with viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  44. Andrewwep says:
    Your comment is awaiting moderation.

    You actually explained this wonderfully.

    viagra without prescription site top gun viagra
    viagra pills
    milked after viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  45. Andrewwep says:
    Your comment is awaiting moderation.

    Info certainly taken!!

    conseguir viagra what is viagra 50 mg
    viagra online
    viagra for hypertension – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  46. Andrewwep says:
    Your comment is awaiting moderation.

    You revealed this really well.

    illustrated how viagra helps intercourse stories prescriptions viagra
    buy viagra online
    viagra professional canada – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  47. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you, Plenty of posts!

    rush to dominican with viagra buying viagra over the internet safe
    generic viagra
    mature viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  48. Andrewwep says:
    Your comment is awaiting moderation.

    Many thanks. Great stuff.

    overseas buy viagra viagra united kingdom
    viagra online
    viagra in cction – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  49. Andrewwep says:
    Your comment is awaiting moderation.

    Many thanks, Good stuff.

    buy viagra costa rica india generic viagra
    generic viagra online
    pumkin pie and viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  50. Andrewwep says:
    Your comment is awaiting moderation.

    You said it adequately.!

    viagra substitute easy on line viagra
    buy viagra
    comparativo viagra cialis soft – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  51. Andrewwep says:
    Your comment is awaiting moderation.
  52. Andrewwep says:
    Your comment is awaiting moderation.

    Lovely facts. Thanks a lot.

    confidential online prescription viagra viagra equivilant
    viagra for sale uk
    viagra generic name wikipedia – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  53. Andrewwep says:
    Your comment is awaiting moderation.

    You said that wonderfully!

    viagra on the shelf g postmessage viagra subject post
    buy viagra online
    cialis vs viagra – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  54. Andrewwep says:
    Your comment is awaiting moderation.

    You expressed this really well.

    viagra 50 mg store in canada lyrics abracadabra im up like viagra
    viagra without a doctor prescription
    viagra online discoun – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  55. Andrewwep says:
    Your comment is awaiting moderation.

    Cheers, Numerous tips.

    how viagra viagra without side effects
    buy generic viagra
    viagra f – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  56. Andrewwep says:
    Your comment is awaiting moderation.

    Awesome information. Many thanks!

    viagra vs cialis buy viagra online in
    buy viagra online
    ho do i use viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  57. Andrewwep says:
    Your comment is awaiting moderation.

    You’ve made your point pretty effectively..

    viagra hgh male enhancment viagra
    viagra without a doctors prescription
    12 generic sildenafil viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  58. Andrewwep says:
    Your comment is awaiting moderation.

    Appreciate it! A lot of tips.

    viagra cxheap if viagra doesnt work what next
    viagra for women
    japanese herbal viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  59. Andrewwep says:
    Your comment is awaiting moderation.

    Thanks a lot! Fantastic information!

    viagra vs levetra female women viagra
    buy viagra online
    does health insurance cover viagra – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  60. Andrewwep says:
    Your comment is awaiting moderation.
  61. Andrewwep says:
    Your comment is awaiting moderation.

    Many thanks! Loads of posts!

    viagra and cialis and viagra results photos
    viagra online
    gnc herbal viagra – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

  62. Andrewwep says:
    Your comment is awaiting moderation.

    Thank you, Numerous write ups!

    viagra suppositories ivf ashermans viagra recipies
    viagra for sale uk
    silagra generic viagra silagra cumwithuscom – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  63. Andrewwep says:
    Your comment is awaiting moderation.

    You’ve made your point!

    street value viagra 100mg female viagra christmas discounts
    generic viagra
    viagra history wikipedia – https://genericviagramsl.com

    Davidhag
    TerenceSpows
    Victorsuisp

  64. Andrewwep says:
    Your comment is awaiting moderation.

    Amazing tons of great tips.

    viagra original use discount viagra perscription drug
    buy generic viagra
    viagra pattent – https://genericviagrantx.com

    Davidhag
    TerenceSpows
    Victorsuisp

  65. Andrewwep says:
    Your comment is awaiting moderation.

    Truly loads of excellent information.

    buying viagra online safe cialas lavitra viagra
    viagra generic
    viagra find computer free sites search – https://genericviagrarcp.com

    Davidhag
    TerenceSpows
    Victorsuisp

Leave a Reply

Your email address will not be published. Required fields are marked *