Stretching & the Foam Roller

daryls

So, I'm not very flexible - can barely touch my toes. And it makes me think that I never really get a full stretch after workouts, and this leads to sore muscles. I've actually had less muscle soreness since I began doing circuit training two times a week (plus 2 days of spinning, one step aerobics class, and sometimes running or hiking). Exercising through the muscle soreness actually makes it better (for me at least)!!!! I also started eating/drinking more protein after intense circuit training classes.

I use my foam roller to help with the muscle soreness too (suggested by my physical therapist). It's odd, but my IT band affects a lot of my other pain/discomfort, especially in my hip.

What I want to know is how/when do you stretch? what works for you? and does anybody know the name of the foam roller with three parts (each section fits inside another)?

KBGirts

I use the foam roller to stretch my IT band also. It's really effective, and like you, my IT band also causes issues in other areas. I am really bad about stretching because I guess I'm lazy.... but I can't go long without rolling out my IT band.

daryls

KBGirts - how does IT band tightness affect other muscles/areas? Is it also in your hips?

IronmanPanda

I try to roll in the morning before I go workout and then I stretch after a workout (maybe). If I can fit it in I'll also roll before bed as well.

Last year I had an IT band issue that put me out of training for about 4 weeks that was caused by a bad fit on my bike. I couldn't run due to the pain it caused in my knee.

YassSpartan

After yearsssssssssss of not knowing what was going on with my knees and not being able to run, I finally found out I have IT Band Syndrome. I'm actually scared of the foam roller stretch because my ITB is so tight it hurts like crazy. But I know that it is what will help me to be able to run again. Funny enough, I justify myself with my laziness, but the truth is, the expected pain is what's holding me back.

daryls

Oh yeah - it hurts soooooooooo bad! When I first started doing it I would be ever more sore after rolling out my IT band - but it eventually got better.

What is IT Band Syndrome?

My left IT band is more sore than my right, but I've had two knee surgeries on the left knee and have an allograft ACL.

AnarchoGen

I have an old knee injury, so I NEED a foam roller to stretch my IT band. Honestly it's the only way to get a good stretch. It hurts like a mofo at first, but practicing it every day, my leg feels so much better, and I don't get arthritis or cramps as easily. I also use it for my lower back, and hamstrings. All these things compensate for my weakened knee. I also have atrophe in my quadriceps on that leg as well.
After awhile of using it, I don't have any tightness, aches in my legs, and no sciatic pain. When I first use the foam roller (or if it's been awhile since I've used it) I use it pre and post workout. After awhile of doing that, then I just make sure I do it post workout or sometime at the end of the day. I've never heard of the roller you've mentioned, all I know is about the medium/high density rollers. You might be able to find it on Amazon.

ETA: I roll on top of it, going up to the hip, and down to the knee slowly for 30 seconds, switch sides, repeat 3x - I did this in physical therapy. I was in pt for 3 years total after 2 surgeries.

daryls

I have an old knee injury, so I NEED a foam roller to stretch my IT band. Honestly it's the only way to get a good stretch. It hurts like a mofo at first, but practicing it every day, my leg feels so much better, and I don't get arthritis or cramps as easily. I also use it for my lower back, and hamstrings. All these things compensate for my weakened knee. I also have atrophe in my quadriceps on that leg as well.
After awhile of using it, I don't have any tightness, aches in my legs, and no sciatic pain. When I first use the foam roller (or if it's been awhile since I've used it) I use it pre and post workout. After awhile of doing that, then I just make sure I do it post workout or sometime at the end of the day. I've never heard of the roller you've mentioned, all I know is about the medium/high density rollers. You might be able to find it on Amazon.

hmmmmmm....what type of knee injury do you have??? It sounds so similar to mine. I also had quad weakness, in addition to glute weakness. I also have a lot of tightness in both knees.

IronmanPanda

Also check this out...
http://www.mobilitywod.com/2010/10/episode-61-it-band-hell-and-help.html

junyr

Though not foam I use "the stick" http://www.thestick.com/ .

LOVE this thing.

live4turns

Foam rollers are great but you need to be tolerant of the painful massage you get from using it. I would also recommend a roller massager. They have them at Sports Authority for 30 bucks and this think is great. I use it on my hammies, calves, thighs. The foam rollers aren't that effective on hammies and calves because it's hard to get leverage on it when targeting those parts.

I use the roller massager for about ten minutes and then stretch before I go out for a run. It rubs out most of the soreness and I feel more limber when out running.

YassSpartan

Oh yeah - it hurts soooooooooo bad! When I first started doing it I would be ever more sore after rolling out my IT band - but it eventually got better.

What is IT Band Syndrome?

My left IT band is more sore than my right, but I've had two knee surgeries on the left knee and have an allograft ACL.

I posted this blog and at the bottom you'll find two links to videos explaining about the IT Band Syndrome and different stretches for it.

http://www.myfitnesspal.com/blog/YassFitness/view/itb-syndrome-195026

julie781

Yoga.. 6 days a week!
:flowerforyou:

daryls

There are some good videos out there. I know all of the muscles, tendons, etc. are connected, but the IT band is the one that seems to really affect me. I'm going to focus on keeping my knees aligned when doing squats and also working to not throw my hip out when I run. Let's see if that lessens the pain!

Thanks!

YassSpartan

And for the rest of you who are interested, check this video out.

http://www.youtube.com/watch?v=0gVawB-is4A&feature=related

AnarchoGen

hmmmmmm....what type of knee injury do you have??? It sounds so similar to mine. I also had quad weakness, in addition to glute weakness. I also have a lot of tightness in both knees.

I had a complete ACL tear in my left knee, a partial MCL tear, then 2 tears in my meniscus (had the second surgery to remove another parallel tear from the first tear) they did a patella graph to repair my ACL. (I got my ortho to take pics of my knee during the surgery (you know showing it opened up). I waited 2 years from injury to get it done, now I have chondromalacia, but since going gluten free it hasn't bothered me much with the arthritis.

AnarchoGen

There are some good videos out there. I know all of the muscles, tendons, etc. are connected, but the IT band is the one that seems to really affect me. I'm going to focus on keeping my knees aligned when doing squats and also working to not throw my hip out when I run. Let's see if that lessens the pain!

Thanks!

You could use some custom insoles or if you haven't already, get fitted properly for a running shoe. I tend to stand on the outside of my foot so the Asics gel blur 33 helped a lot with that problem.

AnarchoGen

And for the rest of you who are interested, check this video out.

http://www.youtube.com/watch?v=0gVawB-is4A&feature=related

Wow, great channel, I'm subbing to this right now!