IT Band rollering

Fellow runners and VRBs.

Does this IT band rollering ever become easier and less painful? Why does it hurt like hell?

You will have to excuse me as I'm just popping upstairs to rinse my mouth out with soap and water !

Does it become less painful?

[GailXrunning]

A possible bit of good news: I read somewhere not to roller ITB. I can’t recall where, however. I can confirm that I found it excruciating when, before reading this advice, I tried.

[Irishprincess Graduate10]

Haha it does hurt doesn’t it! But it gets easier, honest 🙂 The first time I ever used a foam roller I screamed out loud 😩

If you have an ITB issue try clams and crab walks to strengthen your glutes.

youtube.com/watch?v=39vuP5x...(Not working as expected?)

youtube.com/watch?v=d-TnbIf...(Not working as expected?)

[Hidden in reply to Irishprincess]

Can I assume then that the pain whilst rollering my muscles is because my glutes aren't strong enough during running?

[Irishprincess Graduate10 in reply to Hidden]

No the pain from rolling is due to tightness of the muscles. But if you have pain at the outside of your knee when running then this could be ITB related and weak glutes are often the cause.

[Beatlesforever Graduate10]

I have to say, I don't find it too bad. For some reason my quads are waaayyy worse than any other part 😖😖😱😱😱

[Hidden in reply to Beatlesforever]

Amazing how different we all are.

I have the following pain scale:

Hamstring = oh yes, nice

Quads = oooh, slight ouch, but nice

Calf = potty mouth

IT band = soundproof the room 🤬🤬🤬

[Beatlesforever Graduate10 in reply to Hidden]

Your IT band level is my quads level 😭🤣🤣

[CBDB Graduate10]

My rolling-pain certainly got less the more flexible I became, but I think it was never as bad as yours sound.

But the biggest improvement for my stretchiness was to start a daily yoga practice.

So before doing yoga, I could feel I needed regular rolling sessions, and during that time I got myself various rollers , which all are brilliant (roller, ball, massage stick).

But once into daily Yoga I almost never needed roller sessions anymore, apart from targeted areas. And when I roll now, there is almost no pain.

Also the places which get tight changed over time. Initially calves, then ITB, now it’s most often the glutes.

Not sure this helps. But we’ll done for keeping it up. But if it hurts too much, maybe try a different stretching (yoga, massage stick, post-run long ITB stretches!)

[Hidden in reply to CBDB]

I was starting to get concerned with you collecting lots of rollers 🤣🤣

I think I should look into what this Yoga is about to see if it will flex me up a bit.

[CBDB Graduate10 in reply to Hidden]

Yes, and if you haven’t joined our sister forum Strength & Flex yet on healthunlocked.com/strength... yet, please feel invited! It’s run by the same lovely team behind our various running forums, and we do a daily yoga session over there. So have a look around over there! Current daily yoga is happening on two mats:

1) healthunlocked.com/strength...

2) healthunlocked.com/strength...

And we have just rolled out a new mat for the last week of YWA Yoga in January !

[CBDB Graduate10 in reply to CBDB]

Oh, here also my foam roller galore… I sent it to someone else today and thought I’d add it here as well:

healthunlocked.com/strength...

🤣

[Hidden in reply to CBDB]

😍🤣🤣🤣🤣