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Trigger Point Performance Foam Roller

February 8, 2013

If you’re like me then you most likely feel your IT Bands after you run and are trying to figure out what to do to relieve the tension. My chiropractor had been telling me that I needed to spend more time stretching and it wasn’t until I went to see a foot specialist that I realized he was right. Thanks Dr. Hansen, I should have listened to you sooner!

Part of the diagnosis I got was that I needed to stretch — it wasn’t just my IT bands that were tight but it was everything from my calves up to my shoulders and it was throwing my body out of alignment and causing my muscles to work over time. My main priority was getting my IT bands in check because they were pulling on my knees and causing me to change my stride… changing my stride was causing me to get nasty blisters, getting nasty blisters was causing me to run on my heels, running on my heels was putting extra pressure on shins and my achilles tendon. It’s crazy to think that tight IT bands were the cause of most of my lower leg woe’s but I decided it was time to change that.

Choosing a Foam Roller

Before going the route of the foam roller I had tried using a rubber ball that we had bought for our pups. It was okay and I was able to get some pressure applied directly to the IT Band, but it wasn’t enough pressure to relieve the tension. I went back to Dr. Hansen’s office and checked out his supply of various foam rollers. He had plain foam rollers and some fancier ones like the Trigger Point Foam Roller. I went and tested them all out over the course of two weeks and used them for each chiropractor session to figure out which one was the best fit for me. While my hubby liked the foam roller I liked the Trigger Point roller the best because it was hard enough that it made me want to cry went I would lay on my side and roll it up and down the outer side of my leg (directly on the IT Band.) Voila! Perfect fit for me!

Trigger Point Foam Roller

Trigger_Point_Grid_Massage_Foam_Roller
I went to my local Issaquah REI and picked up the Trigger Point Grid Massage Foam Roller.

How to use the foam roller to relieve tension in your IT Band

  • Lie on the roller on your side, with the roller positioned just below the hip. Your top leg can be in line with the bottom leg if you want a lot of pressure. Or, bend it in front of you to unload some of your body weight and provide better balance.
  • Use your hands for support and roll from the hip down to your knee, pausing on any tight or sore spots.
  • Repeat on the your other side.
  • Stretch. Stretch. Stretch some more!

Tips for Foam Roller Exercises

  • Roll back and forth across the painful or stiff area for 60 seconds.
  • Spend extra time directly over the knot or trigger point itself.
  • Roll the injured area two to three time a day. For prevention of injuries, two to three times a week is recommended.
  • Avoid rolling over bony areas.
  • Always stretch the area following foam rolling.
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