Don’t Foam-Roll-Massage your Iliotibial Band (IT Band)

By |August 1st, 2017|media|Comments Off on Don’t Foam-Roll-Massage your Iliotibial Band (IT Band)

Don’t Foam-Roll-Massage your Iliotibial Band (IT Band)
Foam rolling has become increasingly popular as a method of self-massage in an effort to work out muscle knots and tension. However, rolling out your iliotibial band, up and down, is likely to make you grimace in pain.
Anatomically, the IT band (ITB) is a longitudinal fibrous band of deep fascia that originates from the gluteus maximus (buttock)and tensor fascia lata (front side of pelvis) then continues as a tendinous, fascial band  that runs from the pelvis down along the outside of the thigh to below the knee, attaching on the outside of the lower leg bone (the tibia). The lateral quadriceps, lateral hamstrings, the gluteus maximus, and the tensor fascia lata (TFL) all have a fascial connection to the IT Band.
The iliotibial band contributes to stabilizing the knee and hip during weight-bearing and is constantly in use during standing, walking and running.  It may also contribute to energy savings during locomotion by helping swing your leg back and releasing it as the leg swings forward during walking and running.
Faulty overuse movement (repetitive flexion and extension of the knee from running, cycling or other repetitive activities) can become problematic when too much stress is placed on the ITB causing increased friction over the outside of the knee, therefore causing inflammation and pain in the knee or thigh. This is called IT Band Syndrome.
Muscle imbalance due to poor exercise technique, poor exercise choice, muscle weakness, faulty movement patterns, poor biomechanics in the foot, hip or knee, fatigue and increased tension in the surrounding muscles will contribute to creating pain. The TFL and gluteus maximus have an important biomechanical role with IT band. This is because they control the amount of tension […]