Foam roller for the ITB
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🤍Niggling ITB issues? ITB syndrome is a common complaint for runners & foam roller massage & stretching are still commonly prescribed remedies... but do they work? (Short answer, no)
▫️Chaudry et al's research (2008) shows that it takes approx 2000lb of force to elicit a 1% stretch in the ITB.
▫️So instead of trying to massage & stretch this tough, fibrous band of connective tissue (it won’t work) there is lots of evidence to say instead strengthen the abductors such as glute max & medius whilst also improving lower limb motor control to minimise medial / valgus collapse (Baker et al, 2018)
🤍So grab a foam roller & give these stability exercises a go instead.
▫️Side planks : side planks showed the highest glute med activitation (74% max voluntary isometric contraction MVIC) in Reiman et al’s 2012 systematic review. Here I am showing the method described in the studies (static hold) & with feet on the roller to add extra instability & with abductions to progress.
▫️Hip abductions: these show 56% MVIC & are a great option for those who find the more complex exercises tricky. Showing standard & foam roller balance version for extra instability.
▫️Fire hydrants using the foam roller under the stance knee to destabilise (easier: perpendicular, harder: parallel, harder still : resisted). With these you get a double whammy glute workout: medius stabilising the pelvis on the stance hip, glute max abducting, extending & externally rotating the moving hip. Ensure stance hip stays vertical & pelvis neutral. If you can control, add resistance 💪🏼
🤍Other recommended exercises are standing hip abductions, hip dips, split squats & step downs. I will post examples of these soon.
🤍References: