One area that becomes tight in the knee is the lateral aspect, specifically the iliotibial band (ITB). The ITB is a very strong band of fascia, and some would argue you can't really change the make up of the fascia by rolling it. So why roll it? One benefit of rolling is the bodies natural pain-killer,endorphins, are released when a "good hurt" is produced through SMR. However, some cannot tolerate putting body weight on the ITB so a non-weight bearing (NWB) approach is needed.
Unfortunately, foam rollers only compress the tissue, which is just one part of the self-myofascial release process. The soft tissue needs to be manipulated in multiple directions just like a a massage therapist would perform. Mobilizing or moving the tissue in various directions makes the tissue more pliable thus increasing mobility in multiple planes and directions.
Below are two approaches to rolling the ITB. A foam roller is an easy way to start the soft tissue manipulation process. Most people like the "good hurt" it produces, yet some cannot tolerate it. Therefore, we recommend trying Therawheel for a more focused but less intense approach. In addition, you can manipulate the tissue in various directions to improve pliability and mobility in the tissue and knee joint. Moreover, Therawheel allows you to target the edges of the ITB where many adhesions occur.
Hamstrings trigger point rolling
TRIGGER POINT ROLLING METHOD Trigger point rolling is a term I use when describing rolling soft tissue for recovery a...
Plantar Fasciitis Recovery
"I love the TheraWheel. My family is very active spending our time participating in road races, swimming, triathlons,...
Back pain relief
"The Therawheel has become a part of all my stretching and workout session on a daily basis. Before all my practice g...