TriggerPoint Technologies Therapy System

x2

sometimes Wal-Mart or Hobby Lobby will have similar foam cylinders/rollers for 8-10 dollars.

The Stick is another alternative.  They come in different sizes and firmness levels.  I use my Stick everyday and it really helps out with the trigger points as well as stiff and sore muscles.

I have stick and trigger point stuff. For big muscle stuff the stick doesn't help me.

Yep you can get much less expensive foam roller. I'm not sure how they compare as I have only used trigger point stuff. Performance bike used to carry trigger point stuff and often has 10-15% off and rarely 20% sales.

I'd suggest trying to figure out why your ITB is tight and addressing that. For me it was a positional issue I had in my right hip being back and out of alignment. Fixing that solved the problem. Often we look at problems and try to fix them and not the cause. Fixing the cause is the best way to go.

Hi,

I'm an LMT and I agree that stretching is one of the best things for ITB syndrome.  The muscle at the top of the band is the TFL (tenser fascia lata) and massage will definitely help to increase circulation to the area as well as increase the length of the muscle fibers and give each fiber space allowing an adequate blood supply to the muscle.  The stick and rollers are good for the band area itself but I think there are no better tools than the hand to work the actual muscle.

 Good luck!

Christina 

Get a foam roller, it has helped my IT issues.  The TP is good but the foam roller is alot less $ and will work just fine.  I use the small TP for my working on below the knees.  Also, here are a bunch of links.  Start reading.  The source/cause, treatment, recovery, etc, seems to be different for most. 

 Foam roller:
http://www.performbetter.com/detail.aspx_Q_ID_E_4918_A_CategoryID_E_235
3' Long, 6" Round

My research led me to put serious effort into the Walt Reynolds ITB special and strengthening the Gluteus Medius.  I just started getting very serious about treating it myself and need to get even more religious about it.  I am tired of being hurt.  You need to figure out what is causing it.  I am opposite of you though.  Mine is agrivated by running and cycling does not bother me.

http://www.bodyresults.com/E2gluteusMedius.asp

http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

http://mis_nomer.blogspot.com/2006/10/walt-reynolds-itb-special.html

http://www.itbs.info/body_index.html

http://www.youtube.com/watch?v=42YFCnVTvMk

http://www.youtube.com/watch?v=zrFQ6ez4H-Y&feature=related

http://www.youtube.com/watch?v=oVK0tY4_nic&feature=related

http://www.youtube.com/watch?v=SBlJsBMa9IA&feature=related

http://www.youtube.com/watch?v=5RC7VH3bEB4

http://www.youtube.com/watch?v=t32xJspx50o&feature=related

http://www.youtube.com/watch?v=sz73i3O01d8

Awesome!  Thank you so much everyone!  This is more then I expected.

I bought some rollers- 2 different diameters.  I also bought some tennis balls as I heard that helps (I am in an exercise physiology department).

I had a professional bike fit, which I think should have/will fix the problem- thing is, I was so bad by the time I got that done that it did nothing and I just stayed broken.  So hopefully by the time I get better the problem should be fixed.

To recap, I:

ice 1-2x daily

ib-profen 4 x 3 times daily (2 weeks on, 3 days off...just started)

stretch 10 minutes 2x daily

massage 1x daily (although once I get the rollers this may cease)

No activity for 2 weeks (day 8 currently), then if I'm feeling better 1 week aqua jog/swim, then another week of easy running and swimming, then MAYBE bike...subject to change...meaning more time aqua jogging if I'm not feeling better.

PS- I can't sit for more then 10 minutes before it really starts to bug me.  Bad.  So the goal is to not do this.

This week was bad again for some reason...probably becuase of sitting.

I'm going to read, and read, and read....this problem has to be fixed by December, or I will have to rework my whole summer schedule as I have lost all of my biking and 50% of my running due to the injury. 

Also- how long did it take for anyone to get over this

(keep in mind I've been bad since April- training through it...rookie, idiotic mistake)