Does foam rolling cure IT band syndrome?
Ask. Dr. Green
Using a foam roller to treat iliotibial band (ITB) syndrome is a common prescription for relief, but how can you “stretch” a dense band of connective tissue that lacks muscle fibers?
The ITB originates from the iliac crest (hip bone) with insertions from the gluteus maximus (GM) and tensor fascia latae (TFL) muscles, and inserts on the tibia (near the knee). The function of the ITB is to provide lateral stability of the hip by reducing the work required of the glutei to stabilize the hips during walking and accepting loads.
Foam rolling is a technique used to reduce tension in the myofascial tissue (tissue between the muscle and skin, including muscle fibers). The ITB is connective tissue that is non-contractile and lacks muscle fibers. The ITB is unable to change length based on its composition. So will foam rolling over the lateral hip decrease the pain?
Since the GM and TFL attach into the superior aspect of the ITB, altering the length, neurological response and proprioceptive input into these muscles will ultimately reduce the strain on the ITB. Your physical therapist can prescribe specific exercises to strengthen these muscles, as well as, improve their ability to absorb ground reaction force with weight-bearing activities, such as, running or walking. If you are going to foam roll, foam roll the glutei and TFL which will improve length due to improved facilitation of the muscle and neural excitability.