IT Band Syndrome and Foam Rolling

To foam roll or not to foam roll… that is the question being discussed by many healthcare professionals.  We’re asking ourselves and each other: 

• Is it actually effective in changing the length of the IT band or is does it just feel good and give us short-term relief? 
• And if it is just a placebo, is it strong enough of a placebo to have a real impact or is our mind just playing tricks on us?

Before we dive in to one of the great philosophical questions of our generation, let’s quickly go over what IT Band Syndrome is.  I’ve discussed it in a previous blog, Common Running Injuries so if you want a more in depth explanation, go check that out first.  But to keep it short and sweet, IT Band Syndrome is used to describe an overuse injury typically seen in runners and cyclists that causes pain and inflammation on the outside of the knee, where the IT band inserts.

The theory behind using foam rolling in the treatment of IT Band Syndrome is that if the pain is coming from tight connective tissue (i.e. the IT band), then stretching and loosening it by foam rolling will increase its length and therefore resolve the pain.  Seems pretty straight forward, however the evidence suggests otherwise.  The IT band is an incredibly dense and fibrous band of thick connective tissue that is not really pliable.  Making actual and lasting change to the structure and shape of your IT band would require very heavy loads (we’re talking 1000s of kilograms per square centimeter) held for a long period of time or surgery.  Unfortunately, foam rolling with most of your bodyweight is not enough to cut it and may actually cause further irritation and inflammation in the case of the IT band. 

But you might be thinking, ‘but why do I feel so much better and looser after I foam roll?’ It’s because of your brain and your nervous system.  By manipulating soft issue with either foam rolling, massage, or another similar technqiue, we’re providing the soft tissue with neural stimulation that changes it’s resting tone and helps it to relax temporarily.  Emphasis on temporarily.  Studies have shown the lasting effects of foam rolling on muscle length, performance, and recovery to be minor or mostly negligible.  But that doesn’t mean that foam rolling is a complete waste of time.  If it feels good for you, helps your move better, gives you a better start to the day or a better sleep, then by all means continue.  Just use foam rolling wisely and move on from the preconceived notion that you’re manipulating the IT band or creating permanent changes to it’s length.

Instead of foam rolling, treatment for IT Band Syndrome should address any underlying muscle imbalances or biomechanical issues that may be the root cause of the inflammation and tightness. 

If you’re experiencing pain, discomfort, or simply want to improve your overall physical health, our skilled physiotherapists at Yarraville and Hampton studios are here to help. We offer comprehensive assessments to understand your unique needs and develop personalized treatment plans to get you back on track. Whether it’s recovery from an injury or preventative care, we’re dedicated to supporting your journey to better health. Come visit us for a thorough evaluation and start your path to feeling your best.