Foam Rolling and The IT Band
How many times have you heard this from a regular gym goer or a keen amateur runner? “My knee is really hurting because my IT band is tight, so I am going to foam roll it for a few minutes” This is then followed by 5-10 minutes where so person is then moving their whole body weight up and down a foam roller on the outside of their thigh from knee to hip, like a rolling pin flattening some pastry. This is also accompanied by cries of pain and suffering. I have seen in some cases people sweating profusely with the torture they are experiencing and regular expletives coming out of their mouths as they endure this self-induced masochism.
WHY is the IT band tight ?
Let us look at why the IT band gets tight and the effect it can have on the knee. The IT band is a superficial sheet of fascia which runs vertically along the outside of the thigh. It has a thick matted texture and it is this which makes it a strong stabilizing component of the hip and knee. At the top end by the hip the IT band attaches to the gluteus maximus and a small muscle called the TFL (Tensor fasciae latae). The bottom part of the IT band is attached on the outside of the knee at the top of the tibia. Beneath this IT band lies the large Vastus lateralis quadracep muscle. The TFL is a small muscle which is meant to stabilize the knee during abduction of the hip. The prime mover in abduction of the hip is the Gluteus medius, found in the buttocks. In the majority of cases the cause of the pain in the knee is down to the gluteus medius.
Remember, the PRIME MOVER in abduction of the hip is glutues medius. When this muscle is weak the TFL will have to work a lot harder. It is then overused and gets very tight. This tension then transfers to the IT band to which it is attached. The IT band attches on the outside of the knee and this is usually wear the pain gets transferred.
What can I do ?
Foam rolling the TFL (just below the hip bone) will soften the tension on the overworked muscle. Stretching the hip flexors will also help. Doing stretches such “couch stretch” will open up that front part of the hip. The real area to be concentrated on is the strengthening of the gluteus medius. Laying on your side and doing leg raises with toes pointing forward abducts the hip. Multiple reps of this simple movement will help enormously. Try 3-5 sets of 20-30 reps.This will make the backside burn and do the job for you by strengthening that
gluteus medius. In time this exercise will lighten the load being done by the TFL thus reducing the tension in the IT band.
Whilst foam rolling of the IT band may numb the pain for a short while it will not ultimately solve the problem. You may be softening the vastus lateralis underneath but you will not be stretching a tough fibrous sheet of fascia like the IT band.
So next time save yourself the pain!!
