Foam roller--how long, how often?

[Jolt]

How many times a day and for how long each time is one supposed to use the foam roller for IT band issues? Also, would it be helpful as a preventive measure to use it on the leg that doesn't have the problem? I just attempted going for a run and about 15 minutes into it I started getting the pain again so turned around and walked home in disgust...I admittedly haven't been so good about stretching/rolling this week as I have been crazy busy.

[Red Rock]

I posted a similar type question a while back dealing with cycling and knots. From what my personal trainer, younger brother has told me, do it every day like you have been doing along with the streching.

After I ride, I have to evaluate my legs and how they feel to see if I need to "hit the roller" so I do not get my knots that like to appear out of nowhere and cripple me up like crazy.

I hope this helps.

Red Rock

[Jolt]

So, every day it is...bummer! Last night I tried doing it 20 times and stopping at a few spots--there was one spot where it hurt a lot worse than anywhere else so that is probably the area that needs it most. How long does it usually take to see improvement?

[TahoeDirtGirl]

Can you get someone to watch you do an overhead squat (ie hands over head and squat like getting ready to sit in a chair)? What you are looking for is if your knees roll in or your feet need to be turned outward in order to squat. There are other postural indications too, but these would be my bet that you might exhibit if you have a muscle imbalance that is just bothering your it. So then you can address strengthening the weak muscles and stretching (rolling or otherwise) the overactive (tight) muscles.

IT rolling for me is hard. I'm clumsy and the PT I had said it looked like a circus act. I can do it against the wall better with a shorter roller which helps. You are supposed to roll and find the spot and hold it until the 'pain dissipates'. Yeah. For me, that could be forever. My NASM material says 20-30 seconds with 10 repetitions- it takes 20 to 30 seconds for the Golgi tendon organ to tell the muscle spindles to relax so that is the optimum time. For me, it's until I feel better.