Tight IT bands & foam roller

[Tradd]

I've got very tight IT bands, as well as my hips. There seems to be piriformis syndrome, too. I try to go for a 90 minute massage once a month, but my schedule was so insane that didn't work out for a while, but I'm now back to that. My knees have been hurting on and off somewhat, due to the stairs at work. But I realized the tight IT band isn't helping much either. I *do* wear good shoes - either Dansko clogs or Merrells.

My MT suggested getting a foam roller. I've been using a tennis ball, up against the wall, but the foam roller is easier to work with and covers a larger area. I just got it today, but already I feel looser. Oh, did it HURT while I was doing my left IT band, but the looseness felt wonderful. This, in addition to the daily stretches I do, should hopefully help.

[heydude]

I use a foam roller for thoracic outlet syndrome. It works wonders. In the beginning, the foam roller hurt but it was such a wonderful blissful hurt! It really helped me to open and stretch things out (in tandum with my therapist).

[Rosemary]

I had a lot of pain due to my piriformis muscles a few years ago, and there were two things that helped me:
1) Stand, supporting yourself lightly with one hand on the back of a chair at your side. Starting low, kick the opposite foot forward and back gently, going higher and higher until you reach the max comfortable height. Then start going lower, back and forth, until you get back to the minimum. Repeat on other side. I found this online when looking for stretches for piriformis.
2. Stand, supporting again on one side if needed. Bend at the knees. Lift one foot and bring that leg across the other knee so that your knees are almost stacked. Bend as much as is comfortable at your knees, and bend forward slightly - you should feel this stretch right in that piriformis area. A chiropractor showed me this stretch.

[Rogar]

I have had some painful IT bands in the past. I thought the foam roller helped. It gets less painful as the bands loosen up. I also have used the IT band straps - stretchy elastic things that you wear just above the knee and are pretty inexpensive. They definitely helped me but get a little uncomfortable after a while. I also used something called "The Stick" which is a roller massage thing you can used while watching TV or sitting around. I also did some of the stretches, but my best guess is the the foam roller helped the most.

Fortunately mine have gotten so much better that I'm out of the woods for now, but my next step was to see a good PT.

[danna]

This exercise has helped me a lot.....

Sit in a good solid chair and put your outer ankle on opposite knee and
then gently lean forward and press down gently on the raised knee (At first try only my right leg would go all the way but,
it has taken awhile for the left to straight out it was so tight) and hold for 20-30 seconds
Repeat each leg 3X's---Hope you can picture this you should feel it right across the butt, I feel it in the hip joints too..

[jennipurrr]

I love my foam roller. I did not know they existed until a couple months ago! In a fit of consumerism I bought one immediately, lol. It definitely hurts a bit in the moment but it really helps with tight muscles after running.