Can Rolling Your IT Band Make It Worse?

By now, most active people use a foam roller to relieve their muscle aches and soreness before and after their workout. It’s cheap and easy to perform. Just place it over the area where it’s sore and roll on it for few minutes and voilà, you feel looser. And if you don’t know how to foam roll a body part, just do a quick search on YouTube. Most of the time this method is effective, but not for your IT band.

What is the IT Band and Why Not Roll on It?

Most people think that the IT Band is just a band of tissue that runs along the outside of the thigh muscles. However, it’s actually the thickest part of a fascia that wrap completely around the thigh bone and muscles. Think of it like a sock that wrap around the thigh but it’s made of VERY dense connective tissue. In fact, studies state, to create a 1% change in length, you need over 2000 pounds of pressure! That means that you can NOT stretch the IT Band! The IT band attaches to the tensor fasciae latae (TFL), Gluteus Medius and Maximus muscle by the hip region, and runs down to past the knee joint and anchors to the Gerdy’s tubercle. There’s also a nerve that runs through the IT Band which detects sensation. So, when you foam roll the IT Band, you are causing more inflammation on the nerve, thus causing more pain and slowing down the process of healing. And you certainly can not “stretch it” or “break up the knots.”

What causes IT band syndrome?

The main role of the gluteus medius muscle is to bring the leg out to the side or keep the pelvis straight when standing on that leg. When the knee bends repetitively, the tendon of the IT band slides forward and backwards across a bone on the outside of the lower thigh (femoral condyle). However, if the gluteus medius is weak, the TFL works overtime to compensation and thus create more tension on the IT band and causes excess friction and ultimately pain. It is very common among runner, cyclist, and hikers. Pain can be so sharp that it’ll stop you from what you are doing. Typically, IT band syndrome is caused by muscle imbalance and improper training. Some of the common causes include:

Weak hip, quad, and core muscles
Tight hip muscles
Poor running technique
Improper shoes
Aggressive training such as sudden increase in mileage and excessive hill training

What do I roll if I have IT Band pain?

Typically for most people, pain will subside after couple weeks of rest or avoiding what caused it in the first place (see above). Since we know that muscles are more pliable and more likely to respond to massage, trying these 3 foam rolling techniques instead of rolling directly onto the IT band. If you are not back to your normal activities in 4 weeks, it’s best to see a physical therapist that truly understands your activity.

When you are foam rolling, make sure you only roll a small section at a time. Target the area for 15-30 seconds and move up or down the muscle. Refer to the anatomy picture below to target the exact muscle.

Tensor Fasciae Lata (TFL) & Gluteus Medius

To roll the TFL, place the foam roller under the TFL, which is just below the pelvis bone (refer to the anatomy picture above). For the Gluteus Medius, it cross your leg as the muscles is behind the TFL.

Vastus Lateralis (Outer Thigh Muscle)

This is the most outer thigh muscle. Target the bottom portion of this muscle, by placing the foam roller just above the knee cap and turning your foot in.

Biceps Femoris (Outer Hamstrings)

Target this muscle by placing the foam roller behind the leg and turning your foot out. Target the bottom portion of this muscle.

If you are currently suffering from IT band pain and want help immediately or have any questions, visit us at www.fpphysicaltherapy.com.