• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Adverticia

Advertising Strategies for Today's Media World

  • Home
  • Topics
    • Business Tips
    • Construction
    • Family
    • Fitness
    • Furniture
    • Health
    • Swimming Pools
    • Technology
    • The Arts
  • Ask a Question
  • Contact

Flexibility, Rolling Pins & Your ITB

Last updated on October 6, 2013 by Sozo Staff Leave a Comment

The majority of the injuries that occur for runners or other athletes involved in non-contact sports are directly related to flexibility and strength — or, rather, lack thereof. Unfortunately, none are actually avoidable by rolling the side of your leg up and down a foam roller after your workout. As a general rule, men’s hamstrings, in particular, tend to be less flexible than women; for instance, many men can only comfortably make a 70 to 80-degree angle, while women are more likely to be able to go 80 to 90 degrees.

When it comes to the ITB, or iliotibial band, many gym-goers attempt to alleviate the pain they (falsely) associate with muscles by rolling the sides of their legs with a foam roller after completing their workout. Evidently, these people think they’re doing something positive for their bodies by incorporating this painful activity into their workout regime. To understand why this kind of treatment is not truly helpful, we need to understand the makeup of the ITB.

The ITB is comprised of strong connective tissue running from the pelvis down the side of the leg, and ending just below the knee. Strung like a cobweb along the upper leg, this dense band of tissue connects to the gluteus maximus (in back) as well as the tensor fascia lata (in front); those connections contribute to the ITB’s sometimes becoming painfully tight, at times, particularly after or in the midst of a strenuous workout. As the gluteus maximums and tensor fascia lata battle for control of the ITB, the weaker muscle of the two tends to lose out. For those of us who have desk jobs and spend a lot of time sitting, a weak gluteus maximus often results; this allows the dominant tensor fascia lata to pull the ITB out of place, if ever-so-slightly, causing pain along the side of the hip or knee as the ITB rubs against bones it normally does not contact.

girl sitting on exercise ballWhile some people think rolling out the ITB lessens pains associated with the tightness they experience, the connective tissue doesn’t actually stretch in the same way that muscles do. While temporary relief may result from this oft-used rolling technique, it will not truly relieve the issue causing the pain. Instead, a better solution for ITB pain is to stretch and strengthen — and perhaps foam roll — the muscles adjacent to that tissue. For most, strengthening the gluteus maximus will be the best way to prevent future ITB pain.

If, however, you’re not rolling your ITB on a foam roller for true relief, but out of habit, superstition, or the desire to fit in, by all means, don’t let us stop you! We all have our hobbies. Just be sure to go easy on yourself — and you may want to make sure to buy some colorful athletic tape to round out the deal.

PhysioDC of Washington, D.C.

Daniel Baumstark and his professional team of physical therapists operate a boutique physical therapy office in downtown Washington, D.C. From athletes to government officials, and from ballerinas to corporate executives, PhysioDC helps people recover, strengthen and return to healthy living. Visit their website at www.PhysioDC.com or call them at 202-223-8500.

Image credit: Bottom by Amir Kaljikovic / Fotolia

Filed Under: Health

Additional Articles

worn out and weary ballerina girl resting on barre
Are Your Dancers Getting Enough Sleep?
healthy dieting and exercising but in vain
When Dieting & Exercise Don’t Work
young woman who lost significant fat
Tips on Losing Fat from a Certified Personal Trainer
value of a personal fitness trainer
When to Hire a Personal Trainer
young adult woman jogging to lose weight and fat
A GOOD Fat to Have
personal fitness instructor in fallston maryland
Personal Fitness Trainer – Serving Bel Air, Forest Hill, MD

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

eleven − six =



Primary Sidebar

Lyon Financial
X10 Home Automation

Popular Articles

  • Reducing Painful Side Effects of Immobilization Boots
  • Stop Hiding Your Phone Number, Walmart.com
  • Dance Studio Management Software Review
  • Should I Use Ipe or Teak?: Two High End Lumbers Explained
  • How do They Get Those Surgical Instruments So Clean?
  • Are Your Shoulder Blades Crooked?
  • The Bedroom Source: Maxtrix Furniture for Kids
  • Septic Tank Pumping in Mooresville, NC
  • Top 3 Household Hazards for Kids
  • Getting Started with X10 Home Automation
  • Why a Swimming Pool Is a Great Addition to a Healthy Lifestyle
  • Certified Personal Fitness Trainer in Harford County, MD
Lyon Financial

Recent Posts

  • Are Your Dancers Getting Enough Sleep?
  • The Bedroom Source – Unique Kids Furniture Store
  • Stressless Furniture by Ekornes at Country Willow
  • The Impact of Social Media on Society
  • Introduction to Home Automation using X10 Products
  • Teak Wood – Facts about Tectona Grandis Lumber
  • Ipe Wood – Facts about Brazilian Walnut
  • When Dieting & Exercise Don’t Work
  • 5 Things You Should Know Before Purchasing A Reclaimed Wood Table
  • Tips on Losing Fat from a Certified Personal Trainer
Lyon Financial

Reader Feedback

  • Norie Rie on 3 Options for Pool Heating
  • Afton Jackson on Wood Flooring: Environmental & Economic Benefits
  • Zoey Bac on 3 Options for Pool Heating
  • Karen M. on 3 Options for Pool Heating
  • Jacky Clemente on 3 Options for Pool Heating

Copyright © 2023 Sozo Firm Inc · Privacy Policy · Disclaimer · Sitemap

Adverticia.com does not provide medical advice, treatment or diagnosis; content on this website should not be utilized for medical treatment or diagnosis. The information provided is intended for general consumer information and should not take the place as a substitute for professional medical advice.

FTC Compliance Disclaimer: Adverticia.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com; proceeds from product sales help cover the operational & maintenance costs for the site.