Foam rolling is a release technique used to quite literally stretch out a muscle. The terminology used to foam roller is known as self-myofascial release (to be precise).
Foam rolling is currently all the rage and can be beneficial. If done correctly, a foam roller can help break down adhesions and scar tissue, improve range of motion and help to reduce painful symptoms.
Where I fall out with the foam roller is when it’s being used to treat the iliotibial band commonly known as the ITB or IT band. This has to be one of the most common areas to be rolled. There are also quite a few professionals that
encourage use of a foam roller on the ITB which is quite alarming.
By foam rolling the ITB you could in fact be doing more harm than good! The ITB is located on the outside of the thigh. The ITB itself isn’t actually a muscle at all. It’s fascia (connective tissue) which means it doesn’t like being stretched so it’s not going to appreciate a big foam roller flattening it out! Tightness with the ITB is very common in runners which can lead to iliotibial band syndrome.
So we’ve established that it’s not the best idea to roller out the ITB which is an already overused, overworked piece of tissue. More alarming is it’s not just the ITB getting squashed either! It’s neighbouring muscle Vastus Lateralis (the outer quadricep muscle) is taking a beating too! When using a foam roller on the ITB it’s very likely that you are compressing the outer quadricep muscle in the process and doing damage, even affecting the nerves. Depending on how brave you are that’s a lot of body weight being applied to the area.
Just be cautious when foam rolling. As a Sport Massage Therapist I have the added bonus of knowing the muscle location, size and surrounding muscles and how much pressure a muscle can withstand. Only spend about 2 minutes in the form of 2×1 minute sessions with a 30 second break on a muscle group.
My personal preference to a foam roller is the humble tennis ball. I’m not just saying that as it happens to be my favourite sport either. A tennis ball does
exactly the same thing but what I like is the size. The surface area is much smaller and localized, so targeting individual muscles is much easier without any
neighbouring muscle getting accidentally flattened!
I’m not trying to scare anyone from using a foam roller as it does have it’s
benefits.
Just leave off foam rolling the ITB.
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