A couple of days ago I noticed a hard, tender knot in my IT band. It doesn't hurt when I run and I don't know it's there unless I touch it. I have been a bit lazy with stretching just lately and have increased my runs since the beginning of the year so it's my own fault really I think
I get very tight calf's and use a foam roller when they become tight. Should I just use the foam roller on my IT band also or do you think I need to see a sport's physio? It's quite a large knot I think.
Thanks
Comments
where on your IT band, its quite long?
Like above, foam roll...I had really bad problems with my IT band last year. To the point where I couldn't run. It felt like it was going to snap, excruciatingly painful.
Once I had started foam rolling it, the problems practically vanished over night. I couldn't believe I had been coping with this for a couple of months and all I needed to do was roll / get it massaged out. From the hip all the way down to the knee. It will feel really painful when you first do it but don't worry this is normal.
And a sports massage wouldn't hurt...well it would but you get my drift
you can use a tennis ball to massage the IT band - you do this in little movements whilst laying on the floor with the ball bewteen your leg and the floor. It can be painful but little tiny movements is all that is needed. Good luck!
Foam roller all the way if you have one but plenty of stretching and icing of the area along with it.