Cozmos74 wroteo you really
Hey, Cosmos! Thanks for the input.
I do put a lot of weight on the roller but even that wasn't doing enough for me. What I'm finding helps now is pulsing my leg when I find a tender spot. This is what they teach at the PT place where I'm going. You find that tender spot then bend the leg at the knee so your foot hits your butt, 2-3 times. You have to make sure the top of your body is nice and low on the ground, and drop your hips too. When doing the actual IT band, you can also pulse--that has been eye opening to me since I thought I just had to roll the IT band and had trouble getting enough depth to it, even with both legs up. The pulsing (even with one leg down to stabilize) really digs in there!
The other thing that happened is my hips got tight (and are also weak.) So I've been using a ball on my piriformis & glutes, to get that tightness taken care of, and am doing strengthening exercises to really target that area.
I learned some of this from a friend ages ago but the PT place has helped me tweak my rolling to make it more effective. The roller itself was enough when I first got IT band issues, but eventually the hip weakness & tightness & pelvic instability made it all come back.
Cozmos74 said:Do you really get in there and mash your quads with it? Do you support your weight with your free leg or do you put all your weight on the roller?
Hey, Cosmos! Thanks for the input.
I do put a lot of weight on the roller but even that wasn't doing enough for me. What I'm finding helps now is pulsing my leg when I find a tender spot. This is what they teach at the PT place where I'm going. You find that tender spot then bend the leg at the knee so your foot hits your butt, 2-3 times. You have to make sure the top of your body is nice and low on the ground, and drop your hips too. When doing the actual IT band, you can also pulse--that has been eye opening to me since I thought I just had to roll the IT band and had trouble getting enough depth to it, even with both legs up. The pulsing (even with one leg down to stabilize) really digs in there!
The other thing that happened is my hips got tight (and are also weak.) So I've been using a ball on my piriformis & glutes, to get that tightness taken care of, and am doing strengthening exercises to really target that area.
I learned some of this from a friend ages ago but the PT place has helped me tweak my rolling to make it more effective. The roller itself was enough when I first got IT band issues, but eventually the hip weakness & tightness & pelvic instability made it all come back.