IT BAND

kolpster

 Have stopped running road near my house which are very slanted, and started with a foam roller. Anyone have other tips on working the IT band?

autospa1

Check the mileage on your shoes. If getting even a little high, get new ones. When you say foam roller, spend alot of time on it. I didn't get a good response until using it for 4-6 mins per side twice daily for 3-4 days. Icing after running helped me, but only to the point of legs feeling cool. Freeze fest didn't help, just got frostbite. For me the most beneficial exercise has been the "fire hydrant" (on all fours knee bent to 90 degrees lifting leg like dog) or the hip adduction (I think its called that, the machine that you see the ladies on pushing your hips apart) focusing on gluteus medius. AND I use a single piece of KT tape about 5" long applied like the you tube vid that shows it put on without tension with knee bent to 90 degrees and following the ITB from just below knee up.

Sorry for the unload! I'm nursing mine right now. Good reminder to stay on top of it.

Nate Parady

I hate the IT Band right now...bad design if you ask me....Foam roller has been ordered and I should get it by the end of the week...
Have you downloaded the Leigh boyle document in the Wiki under Core Strength..."2011 Maintenance Routines"...lots of good info and videos.

autospa1

And one more thing I had success with; In addition to the foam roller, I used a tennis ball to work the ITB horizontal in addition to vertical. Hurt like a bi*#h but helped after a couple sessions.