Foam Rolling Convert

rileyes

rainbowbow wrote: »

rileyes wrote: »

I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.

I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.

I believe this is because some people have weakened IT bands and underactive glutes. In this case, foam rolling this area is not going to fix anything.

In any case, from the education i've received, only the low back should never be foam rolled.

This may help to understand the ITBand better:
http://asmwellness.com/dont-foam-roll-your-it-band/

rainbowbow

rileyes wrote: »

rainbowbow wrote: »

rileyes wrote: »

I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.

I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.

I believe this is because some people have weakened IT bands and underactive glutes. In this case, foam rolling this area is not going to fix anything.

In any case, from the education i've received, only the low back should never be foam rolled.

This may help to understand the ITBand better:
http://asmwellness.com/dont-foam-roll-your-it-band/

I understand the ITBand. He recommends that if foam rolling the ITBand isn't helping, to foam roll the surrounding muscles. Which I already do (namely the TFL and glutes).

rileyes

rainbowbow wrote: »

rileyes wrote: »

rainbowbow wrote: »

rileyes wrote: »

I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.

I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.

I believe this is because some people have weakened IT bands and underactive glutes. In this case, foam rolling this area is not going to fix anything.

In any case, from the education i've received, only the low back should never be foam rolled.

This may help to understand the ITBand better:
http://asmwellness.com/dont-foam-roll-your-it-band/

I understand the ITBand. He recommends that if foam rolling the ITBand isn't helping, to foam roll the surrounding muscles. Which I already do (namely the TFL and glutes).

Below is an excerpt from the article:

"The Function of the IT Band

The IT band is pretty much just tendon. It doesn’t do any contracting – it transfers the contractile forces of the muscles that feed into it. Those muscles are the tensor fascia latae (TFL) and gluteus medius and maximus (see illustration). Foam rolling will not prompt significant release of the tension in the IT band.The trick is to focus on the muscles that pull on the IT band and give it its tension. As those muscles tighten and pull on the IT band, the IT band is pulled taut against quadricep muscle (vastus lateralis). Eventually, the IT band can get stuck to the quadricep by way of their connective tissue becoming intertwined."

Massaging surrounding muscle seems to promote better function and mobility than massaging a structurally rigid tendon.

rainbowbow

rileyes wrote: »

rainbowbow wrote: »

rileyes wrote: »

rainbowbow wrote: »

rileyes wrote: »

I read not to foam roll the ITBand. Instead roll out the surrounding muscles where tightness can actually be released.

I notice a better lifting experience when I foam roll -- more weight, less imbalances, better range of motion... It takes time but worth it.

I believe this is because some people have weakened IT bands and underactive glutes. In this case, foam rolling this area is not going to fix anything.

In any case, from the education i've received, only the low back should never be foam rolled.

This may help to understand the ITBand better:
http://asmwellness.com/dont-foam-roll-your-it-band/

I understand the ITBand. He recommends that if foam rolling the ITBand isn't helping, to foam roll the surrounding muscles. Which I already do (namely the TFL and glutes).

Below is an excerpt from the article:

"The Function of the IT Band

The IT band is pretty much just tendon. It doesn’t do any contracting – it transfers the contractile forces of the muscles that feed into it. Those muscles are the tensor fascia latae (TFL) and gluteus medius and maximus (see illustration). Foam rolling will not prompt significant release of the tension in the IT band.The trick is to focus on the muscles that pull on the IT band and give it its tension. As those muscles tighten and pull on the IT band, the IT band is pulled taut against quadricep muscle (vastus lateralis). Eventually, the IT band can get stuck to the quadricep by way of their connective tissue becoming intertwined."

Massaging surrounding muscle seems to promote better function and mobility than massaging a structurally rigid tendon.

oh, certainly. But that doesn't mean that foam rolling the IT band is harmful or even unnecessary.

Also from your article:
" As those muscles tighten and pull on the IT band, the IT band is pulled taut against quadricep muscle (vastus lateralis). Eventually, the IT band can get stuck to the quadricep by way of their connective tissue becoming intertwined.

What I propose: getting the IT band unstuck from the underlying muscle and fascia, through massage, in addition to releasing the glutes and TFL through massage or foam rolling. This has proven to be highly effective for my clients with IT band issues. So, if you are having IT band issues, and if foam rolling directly on the IT band hasn’t been helping, use the video below as a visual guide for how to get that foam roller into your TFL and Glutes effectively. "

As stated, I already foam roll the TFL and Glutes, rolling the IT Band is not harmful in addition to these. The fact of the matter is... the largest quadriceps muscle (the vastus lateralis) runs right under and along the IT band. If nothing else, neglecting this area is unhelpful for that. If you don't want to call it "foam rolling the ITBand" you can just say "i'm foam rolling my quads" while literally rolling the same area.




To be clear, he is not stating that foam rolling the IT band is harmful, he is stating that if you believe you have IT Band pain that releasing the surrounding muscles help and are often more effective. I am not denying this.


http://blog.nasm.org/fitness/it-band-syndrome-cause-and-solution-2/

Atleast according to NASM (whom both he and I are both certified through by the way) dealing with IT Band syndrome should be a comprehensive approach rolling the TFL, Glutes, IT Band, strengthening the posterior tibialis (if foot compensations are identified) , the gluteus medius , and gluteus maximus.

rileyes

I think it is safe to say that massaging the surrounding muscles of the ITB is best. So massage the glutes (another discussion), TFL, quads, hams, gastrocnemius... to better release tension on the ITB.

The article made a couple good points and is worth a reread.