Why you should THROW OUT Your foam roller

Now that I have your attention, hear me out! Look, I love a good foam roller session, and I use it as a part of my mobility routine….So NO you don’t NEED to throw out your foam roller.

BUT!!! we need to recognize WHY we are using it and what our goals are when using it!?

For example are you having lateral thigh pain and foam rolling to help decrease your symptoms? Does it help? If YES that is great!! Keep at it!!

However is there a better way to tackle this pain you are having??

As a clinician we want to get to the WHY? Why are you experiencing reoccurring pain?

Lets start with what is causing your lateral thigh pain? Is it your Iliotibal band (ITB) or maybe your Tensor fascia lata (TFL)- more on that guy next time STAY TUNED. We will stick with the ITB for today’s BLOG as this seems to be the most foam rolled muscle

ITB-the illtiotibal band is a thick band of fibrous tissue that runs along the outside of the leg

Origin – At the Illiac crest

Insertion- lateral condyle of the tibia

Action- contributes to stabilization at the hip and knee

The Iliotibial band plays a MINOR role in hip stabilization. If our larger hip stabilizers are not doing their job the ITB tries to jump into help, however it isn’t meant to do this job and easily becomes over fatigued and shortened in its attempt to add stability to your hip.

This is common in runners as you get into your longer distances and your hip gets fatigued and is no longer able to keep up with the demand. While adding foam rolling to your routine may ease these symptoms there is a better way to get rid of them!!

You most likey have a tolerance issue. There is a discrepancy with what your hip stabilizers can tolerate vs what you are asking them to do!

The SOLUTION- strengthen the HIP

Check out our IG for a video of some of the below exercises by clicking HERE

Here are some strength exercises that you can start at home and require little equipment. Would you like a PDF document with these exercises and full descriptions? Send us an email at madetomovephyionl@gmail.com to request the pdf version.

Clam shell with elevation- Progression option

Glute bridge single leg as advanced option

Are you experiencing lateral leg pain and want a personalized treatment plan? Reach out.

We are here to get you moving! Unsure if we are right for you? A 15 min discovery call is FREE. Click HERE to book an appointment

Meet Cynthia Littlejohn - Registered Physiotherapist

Cynthia graduated from Memorial University in 2006 with a Bachelor's degree in Kinesiology (co-op) honors; where she was a member of the women's varsity volleyball team. She went on to complete her Masters in Science of Physiotherapy at McMaster University graduating in 2008.Cynthia has been working in private practice since that time. Cynthia has a strong interest in manual therapy and is a fully certified Level 3 Manual and Manipulative Physiotherapist with the Canadian Orthopaedic Division. Other areas of continuing education include acupuncture, dry needling, advanced hip assessment and treatment, soft tissue release, athletic and postural taping, mulligan techniques, shoulder assessment and treatment as well as running analysis and running injury treatment and prevention.

Newer Post >

Why you should THROW OUT Your foam roller

Clam shell with banded resistance

Clam shell with elevation- Progression option

Glute bridge- with banded resistance

Glute bridge single leg as advanced option

Banded Hip Abduction

Lateral walks

Single Leg Dead lift

Squat Variations

Say Good-bye to Heel Pain: Try these simple steps

3 Reason You Should Be Seeing a Chiropractor

3 Easy Ways to Manage Shoulder Pain From Home!

Chiropractic Care, it is NOT just cracking your back!