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So, been using a foam rollers / stretching out once or twice a day for a year or so with massive improvements. But, if I stop it hurts like hell. Am I destined to always need to do these stretches or are their exercises I can do to balance it out and strenghten other muscles so it doesn't get tight in the first place? If that makes sense?
If you are using the roller/stretching properly and still having continuing pain I'd be looking for a good physio or sports therapist...believe me, it'll hurt when they get the elbow in but they will also give you a set of stretches and exercises to do that should fix you up.
ITB tightness tends to be down to a muscle called TFL. You can stretch and in inflict pain on yourself until you are blue in the teeth and black of leg, but you will not fix the issue until you sort the muscular problem out.
So I guess old troll-pants up there ^^ is saying, as I suggested...get a good sports therapist to get into those muscles 😉
No idea if it's been posted before, but this article is quite interesting:
[url= http://www.thebodymechanic.ca/2012/03/17/stop-foam-rolling-your-it-band-it-can-not-lengthen-and-it-is-not-tight/ ]The mechanical case against foam rolling your IT Band. It can not lengthen and it is NOT tight.[/url]
I'm no physio, but some of what he says makes sense. Still like my foam roller though.
troll-pants is not saying "get a good sports therapist to get into those muscles" troll-pants is saying find out why TFL is tight/short and fix the problem.
Poking, prodding, stretching dont really work that well. Sort out the muscle function and your pain will go away.
Should have said I've been seeing an osteo once a month for a couple of years. Massage helps and makes it feel much better but it never seems to go away properly. The oseteo suggested foam roller and stretching to improve the situation, but it seems to manage rather than fix the problem. I was wondering if some sort of strenghtening exercises are needed. I'll take a look at the link
troll pants???
Do some squats, some lunges and some side planks. Do them daily for around 15-20 minutes. See how you get on with that lot. Strengthening your arse muscles will help sort out a probable imbalance and loosen that TFL off.
Perhaps troll-pants would like to suggest some constructive on-line diagnosis/remedy??
Personally I wanted mine diagnosed and dealt with ASAP, saw a sports therapist, paid her some hard earned, got fixed up, learned what was happening and why it happened, job done.
HTH OP.
Edit- nice one troll-pants! 😉
Perhaps fenred would like to stop being a dick and read what I've typed before offering a most humble apology.
Please note stealth edit Mr G....your fingers are faster than mine.
My sincere apols for any upset caused during the making of this thread, you are clearly a thoroughly decent chap after all 😳 😉
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If you are a visual person you will see why the exercises I mentioned above will help.
Fenred - apology accepted. 😀