IT Band?

[Catrin]

Thanks for the tip Indy, I will see if I've something that will serve the purpose. I couldn't quite get to the sore area with the foam roller, it's too large and has the wrong shape. If nothing else my bathrobe strap will help me hold the leg up. I did have tendinitis in the hamstring (in the same place you did) at the same time that I pulled it and the quad, so this makes perfect sense. I wonder if the hamstring caused the sartorius to flare? That is probably over-thinking...

[ny biker]

My trainer recommends using a lacrosse ball when a foam roller is too big. I need to go buy one.

I strained my back at the gym a few months ago (aggravated a chronic problem with my sacroiliac on the right side) and managed to make it worse while stretching. I think it was due to bad form during an IT band stretch that messed me up. I had pain alternating in my back and on the outside of my calf. The main thing that healed it was time (with very careful stretching and avoiding the weight training exercises that aggravate the SI joint).

I'm still having some back/hip pain at night, but I'm hoping that stepping up the foam roller routine with help with that.

[OakLeaf]

Ugh. Hope it feels better soon.

Lacrosse ball sounds good. A darning egg would work to just sit on, but it wouldn't roll evenly since it isn't spherical. I have a 7" foam ball that works pretty well too (plus it's nice for travel because it's big enough to get into some of the areas that I'd normally use the roller on).

[indysteel]

When my hamstring injury flares, the pain refers down the side of my leg and that's actually what bothers me the most. It almost mimics sciatica in that sense. The massage ball I use is from a company called Trigger Point Therapy, but any hard ball will do. I keep a tennis ball in my car and at my office. I hadn't thought of a lacrosse ball.

I've been living with this for some time, and have kept it pretty well under control with some massage after my initial round of PT. I do a lot of exercises to strengthen the hamstring, too. Bridges are one of the most effective, along with some balance poses. My PT warned me that it could take a very long time to heal and that it might long bother me. So I would suggest that you incorporate some massage on a regular basis, even if it stops hurting.

[Catrin]

I will pick up a tennis ball or two, they can't be expensive. Massage just won't fit into my budget for a time, but it does make sense. There is also a new device for myofacial release...one of the trainers at my gym showed it to me the other day. It has some odd tool-like name.

It is a square stick with 4 balls of different sizes, 2 on either side of both ends. The balls can come off to be used by themselves or you can leave them on to roll up your spine; it is quite the multi-purpose tool. Very interesting and I wish I could remember the name of it. The trainer will send me a link to a site where it can be purchased with a discount that she can provide me. I suspect I can't afford it either but that will eventually change.

Part of my problem is that I never get sore like the average person. For some reason, even after the hardest of workouts, I am never sore the next day (unless it is a deadlift that I've not done for some time). This makes it easier for me to over-do things without realizing it.

[indysteel]

When I said massage, I meant self massage with the ball. Sorry I wasn't clear.

[Catrin]

When I said massage, I meant self massage with the ball. Sorry I wasn't clear.

I just misread it. I do appreciate the tips!