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after (and still) having knee pain probably caused by tight IT bands .. I'm figuring out I need to be less lazy and foam roll.. so I'm looking for aome advice on what others do..
I think I should foam roll to help me loosen and remove knots in my gluets , hamstrings,calves.. quads.. but I've seen conflcting info on IT bands..
so if you foam roll do you do it every day, for how long etc.. I've seen a few of the sprinters bring the rollers to the track.. so after a hard track seccession ? before? when..?
what works for you..
comments appreciated..
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Rank: Advanced Member
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James, ask Richie, he's an expert. He spends hours with that foam roller...... I know he has an injury but It does seem to loosen his muscles. He probably wouldn't be able to run at all without that combined with a lot of stretching!
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I use one, try YouTube there's loads of videos on how to use one.
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You haven't got time to do foam rolling😉. Seeing as I am away the house needs cleaning, the laundry should be done and I am sure I could think of a few other jobs you could be doing!!!!
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Rank: Advanced Member
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Hi James, I'm interested in using a foam roller too, but for tight hamstring hip problem.
But to get back to your IT band, 'Lore of Running', (my bible), by Tim Noakes, has a section on IT band. (The book is about £15 & IMHO is worth every penny).
To summarise:
1. Treatment developed by US marine corps.
2. Immobilise knee for 3 days, in a brace.
3. Take anti-inflammatories (but don't train!)
4. Ice 3 times a day.
5. Stretch IT band 6 times a day.
6. After 3 days start running again unless get tightness on outside of knee in which case stop immediately.
7. Continue stretching & ice until built up to normal training.
8. Avoid excessive downhill & hard surfaces, & road camber.
They claim 99% cure rate out of 2000 marines affected. It worked for me after my last Roman Run.
Don't know when you will be down the club but if anyone wants to see the book, give me a shout & I'll bring it in.
Get well soon! |
Smoke me a kipper, I'll be back for breakfast!
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Rank: Advanced Member
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Hi James. I have had tight glutes and hams and have found stretching in the morning and after runs with a resistance band has eased it a lot. I have a foam roller but haven't used it in favour of a lacrosse ball which I sit on and roll around my glutes on a hard floor. When you find a painful area you pause and apply pressure to it for 20 seconds.(Myofascial release) Perhaps I should work on my IT bands also. The discomfort is minor compared to what it was but it is still present. If you don't stretch properly it can take some time to fix developed issues. As they say prevention is better than cure!  http://youtu.be/M9Ix8OIPF-Uhttp://www.amazon.co.uk/...p;ref=pd_sl_7efhx6vmfr_bEdited by user 18 June 2015 05:50:01(UTC)
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