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Running Gear: To Anyone with a Tight IT Band (a must read)

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    JeremyPrendergast

    I truly believe that the Foam Roller saved my running career.  Last year I could barely run because of a tight IT Band, I bought a foam roller from Fleet Feet in Chicago, I was amazed by how well it worked to stretch out my IT Band.  I was back to running just in time (7 days) for my 20 mile marathon training run. 

    The only problem I had with the straight up foam roller was that it lost its firmness (and with that effectiveness) after about a month.  In Chicago I was spending $30 dollars each time for a new one.  I even would cut them into 3s to try and make them last longer.... 

    Well I just found a new and improved PVC in-forced foam roller.  It last 5 times longer and it's on sale for only $29.  I love it and recomend it to all runners. 

    FYI:  Even if it sounds like it I am not a sales person for this company, just your average runner.

    www.performbetter.com/detail.aspx_Q_ID_E_4592_A_rnd_E_14

    Check it out and good luck everyone!

    PVC Foam Roller

    • CommentAuthorFree Memberdankahan
    • CommentTimeAug 31st 2008
     
    dankahan
    I had same experience exactly. The roller is an essential piece of equipment! For a superb account of how to use it to fix ITB, see Beating the Band in May 2004 Running Times.
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    JeremyPrendergast

    Dan,

    Very helpful page!  Thanks a lot!

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    sweetypies
    I have been getting a pain in my left hip (around the boney bits that sticks out!) At first I thought it may have been related to bursa inflammation. It seems to settle down after 2 days off running, but after a run (usually min. 5km) it flairs up again and really hurts to stand up/walk after having been sitting down for a while. Could this be ITB?
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    coldshower
    I have what seems like the exact same hip pain.  I feel like an old lady (and walk like one) if I have been sitting or lying down for any extended period of time.  This is something new for me, so I am not sure if it is infact an IT band problem. A trainer at my gym also recommended using a foam roller for tight IT bands.  I use a full 2 liter (rather than a foam gadget) to roll on.  Not sure if it gets the same results, but it does seem to help some and it is free.
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    LiftNRun4Ever
    The foam roller should be an important part of your warm-up before running.  Knots are created along the muscle which cannot be worked out via static stretching.  The foam roller acts as a self-massage to inhibit the knots and bring nutrient rich blood to the affected area.  An even better tool is something called the stick.  www.thestick.com  Sometimes people find the foam roller to be awkward to roll on.  I bought a stick a few months ago and take it with me on my away races.  Hope this helps!
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    aussiebloke
    As a physiotherapist/physical therapist i have some issues about all this 'ITB' massage. ITB in fact is not muscle it is purely connective tissue and therefore does not develop 'knots'. More likely problems relate to muscle imbalances around the hip that result in excess internal rotation of the femur which puts the ITB on excess stretch which results in pain. If we focus our treatment purely on the ITB we are never really identifying and addressing the cause of the problem. Whilst these 'devices' may give some short term relief, long term solutions relate back to addressing the biomechanical issues that cause the problem if you want to improve your running.
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    JeremyPrendergast
    aussiebloke:As a physiotherapist/physical therapist i have some issues about all this 'ITB' massage. ITB in fact is not muscle it is purely connective tissue and therefore does not develop 'knots'. More likely problems relate to muscle imbalances around the hip that result in excess internal rotation of the femur which puts the ITB on excess stretch which results in pain. If we focus our treatment purely on the ITB we are never really identifying and addressing the cause of the problem. Whilst these 'devices' may give some short term relief, long term solutions relate back to addressing the biomechanical issues that cause the problem if you want to improve your running.

     Can you recommend any ways to help address the biomechancal issues.  Perhaps a link to some excerises that can be done?  Would be very helpful. 

     Thanks,

    Jeremy

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