Stretching IT Band with Foam Roller: Knee Pain Management For Runners!

Could stretching IT Band with foam roller be good for you?

Stretching IT Band with foam roller will help rub down and gently stretch the tight IT band. You should place a large foam roller on the floor or a yoga mat. Using the forearm for support, lay sideways on the roller with the roller located beneath the hip, move the body in a way that the curler moves up and down the leg in between your knee and the hip. Foam rollers are widely handy to buy from sports stores and online.

Iliotibial band syndrome (ITBS) invokes pain basically on the side of the knee, specifically when descending stairs and hills. The condition mainly affects runners, but it’s not their trouble exclusively: a few unfortunate cyclists, soccer players, and hikers will get it, and even some pretty inactive people who are extra prone to develop it. 

What exactly is IT Band?

The iliotibial band is a thick band of fascia (tissue) which starts at the iliac crest in the pelvis, runs down the thigh’s lateral, and crosses the knee to fasten into the tibia or shin bone’s pinnacle. Iliotibial band syndrome (ITBS or IT band syndrome) refers to overuse or damage of connective tissues on the lateral or outer thigh and knee area. It causes pain and tenderness in these areas, particularly just above the knee joint. Iliotibial band syndrome is the most common cause of knee pain in athletes and cyclists. Because it is an incredibly tough structure using a foam roller will not immediately stretch it but using consistently will have an impact.

Why is stretching IT Band with foam roller so painful?

The most frequent symptom of IT band syndrome is pain on the outside of the knee that gets worse if the individual continues the physical activity that caused the pain. As a person continues to run or participate in a similar activity, the IT band will proceed to rub in opposition to the outside of the knee, leading to swelling and severe pain. Anyone who runs frequently can increase the chance of IT band syndrome. However, in addition to the foam roller, there are some other stretches and workouts that assist each stage and treat the condition by approaching it from the surrounding areas.You have to make it a habit to include a mixture of stretching and precise workouts that evolve around the IT band. Some of these workout routines and stretches are described below:

Glute stretch: This stretch is easy to perform. Lay flat on the back with one leg outstretched, lift the leg and, conserving the leg at the shin, pull the knee toward the midsection. Then, gently pull the leg till feeling a stretch. Hold the stretch for a few seconds.

Standing stretch: This stretch will be felt on the outer muscular tissues of the hamstring. Stand with both toes together while protecting the supporting leg, position one foot in the back of the other foot. lower the body, while bending at the supporting knee.

IT Band Syndrome Causes and danger factors to keep in mind

Some of us can also be extra inclined to develop IT band syndrome than others. Some elements that can increase a person’s danger include:

  • poor jogging form
  • naturally tight or large IT band
  • flattening foot or rolling when running
  • weakness in the hips
  • running on uneven surfaces
  • rolling of the foot while running
  • a distinction in leg length
  • not stretching enough 

If you are suffering from IT Band Syndrome know that there are options to ease your pain. Chiropractic and massage therapy are proven treatments in relieving pain and working towards rehabilitation. Contact us today to see one of our practitioners in Santa Clara.

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