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Does anyone use a foam roller for tight it band



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MAKING_CHANGES_
SparkPoints: (9,129)
Fitness Minutes: (7,337)
Posts: 41
2/7/13 3:41 P

I wanted to thank everyone who responded. I went out and bought a roller today and already used it. I hurts like h......., I hope to be able to sleep through the night once this starts working.





BOKJOY
SparkPoints: (1,941)
Fitness Minutes: (3,496)
Posts: 76
2/6/13 10:31 A

I've had great success with a foam roller--I use it before and after I run, regardless of whether I'm experiencing pain/soreness, and it does a great job of preventing the knee pain I used to deal with. Love it.

I should add though that my IT band issues were caused specifically by running, not by everyday movement, and my goal with rolling was to not have to quit running. Your situation might be pretty different.



NANLEYKW
SparkPoints: (52,828)
Fitness Minutes: (26,558)
Posts: 829
2/5/13 10:31 P

The first time I tried foam rolling it was to help a tight IT band. I did it for maybe about a week and that took care of the problem. (It wasn't a long-term issue, though, just something that had come up recently. Mine didn't pop at all--was just tight and painful.)

I've done it since for other tight muscles, and it's been fantastic! Definitely well worth it!



SIMPLELIFE2
Posts: 704
2/5/13 10:05 P

Foam rolling is amazing. I was having a ton of problems with transitioning to running after years of cycling. My hamstrings were tight as drums and doing the work of my glutes. Through foam rolling, I was able to correct this imbalance and activate my glutes. It was transformational, and also helped my lifting. I also was able to correct knee pain.

It really hurts, especially at first. I was nearly in tears my first few sessions. But the more it hurts, the more you need to do it. And the more you do it, the less intense the pain.



CLOWNPANTS
SparkPoints: (1,355)
Fitness Minutes: (390)
Posts: 34
2/5/13 9:01 P

Yes - I use it, not often enough though. I had tendinitis in my knee and it basically "cured" me. Do it!



SPOORK
Posts: 1,193
2/5/13 8:50 P

I felt a big difference after 3 uses. I don't have problems with my IT band popping.



OHCINDY
Posts: 137
2/5/13 4:52 P

Hi I found it!
http://www.sparkpeople.com/resource/vide
os-detail.asp?video=49
Thanks so much for posting about it. :)



MAKING_CHANGES_
SparkPoints: (9,129)
Fitness Minutes: (7,337)
Posts: 41
2/5/13 4:20 P

Hi, it is a spark video called how to use a foam roller. I'm sorry I don't know how to post links yet.



OHCINDY
Posts: 137
2/5/13 2:14 P

Can you post a link to the video you're talking about? I have been suffering with this issue for a long time too and thought I had it licked for several months but it's come back. I'd be interested to try this technique.



KATIENIU
SparkPoints: (5,008)
Fitness Minutes: (10,640)
Posts: 114
2/5/13 1:04 P

When I was training for a marathon last year I developed pain in my left hip due to tightness in my IT band. I started stretching and using the foam roller on a daily basis. Within a month the pain went away and I've never had an issue.

I usually use the foam roller a couple times a week. However I tend to use it more for my quads and hamstrings.



MOTHERBOARDER
SparkPoints: (112,453)
Fitness Minutes: (85,993)
Posts: 5,652
2/5/13 10:52 A

yes daily



ZORBS13
SparkPoints: (97,565)
Fitness Minutes: (98,629)
Posts: 13,024
2/5/13 9:02 A

I was told by a self myofascial release specialist at a seminar on foam rolling that initial results can be felt by committing to 21 days of rolling. Afterwards, results can be maintained by once a week rolling.





MAKING_CHANGES_
SparkPoints: (9,129)
Fitness Minutes: (7,337)
Posts: 41
2/5/13 8:57 A


Hi, I just watched the video from coach Nicole using a foam roller to release tight it bands. My question is, has anyone had success with this, and how long did it take before you felt results.
My it band has been like this for years now, and a specialist offered to shave my hip bone to get relief. Too drastic for me! One more question, was your it band popping? Mine is very loud. I get a little relief from a tensor bandage I put wrap around my calf. I am 50 years old and can't imagine living with this pain for another 30 or so years. It even wakes me up through the night. Well that's enough of that. Thank you in advance for your response.










 
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