IT band help

X 2 on the foam roller.

I agree on the foam roller.
Unfortunately, it wasn't enough for me so I started seeing a chiropractor that specializes in ART=Active Release Therapy and it has done WONDERS for me!  I would use the foam roller 3X a day, stretch, rest for weeks and at mile 2 there it would be.  It only took 2 session with my ART guy to have me running pain free.
Try the foam roller and stretching first but I wished I would have done ART sooner.

+1 on foam roller, and also look at your hip/core strength. ITB tightness usually results from the ITB and TFL being recruited when other muscles weaken/fatigue. Could be that you rotate too much/too little and that can cause your hip height to change. See a PT if it doesn't improve!

Stretching will do it...but if it's mainly from running try the Pigeon Pose...it's advanced so warm up and go slow. Lot of times pain radiates from your glutes

Edited by ClassicTRI 2010-08-23 4:29 PM

Edge,

Active Release and other myofascial tissue work as well as using a foam roller (my personal favorite is the Grid Foam Roller from TP Therapy) can help with some aspects of IT band problems. But realize that you are probably stretching and releasing the muscles that attach to the IT band rather than the IT band itself.

The iliotibial band is a fairly inflexible piece of tissue, much less so than muscle.

I have athletes also focus on strengthing the glutes and the pelvis, since a lot of times, weakness in this area allows the hip to drop and the knee to rotate slightly inward which increases tension on the IT band and creates the pain.

We have a IT band stretching video on Youtube that shows some of the stretches as well as a free handout on our website that shows some of the IT band exercises 

-Doc John

x2 on the foam roller except I am now using "The Stick" - does wonders almost everywhere.

I'm on a regimen of strengthening my abductors, so we'll see how it plays out.  It is ostensbly supposed to keep my hips from rocking up and down due to my leg length discrepancy.