A few weeks ago, while running, I noticed a sharp zinging pain shoot from my knee through my leg. It was enough to make me gasp OUCH out loud during my 18 mile run. I was told that this knee pain could be caused by old shoes or even a tight IT band.
So, being that I am training for my first full marathon, I purchased new running shoes. I went for another run and I still had knee pain. I then decided that it had to be a tight IT band. I was given strict instructions to focus on rolling, stretching and icing my knee from here on out. Thank goodness I am a good listener.
I mentioned on facebook a few weeks ago that I am a newbie to foam rolling. After all of these years running, I never did it. But oh boy have I been missing out! This painful little device works miracles!
If you are a runner or a walker and have been having knee pain, I highly encourage you to try these stretches to see if the pain could be caused by a tight IT band. I never would have guessed that a tight muscle/tendon was causing me knee pain! Our bodies are pretty amazing.
Last week I did a lot of rolling. I rolled three times a day for at least 5 minutes at a time. No kidding!
Yet, come race day (last weekend for my 20 miler) I had NO KNEE PAIN! NO HIP PAIN! NO PAIN! I am sold on the foam roller and IT band stretches!
The stretches that worked for me were the pigeon stretch (all forms) as well as rolling my iliotibial band. I never had pain when rolling or stretching, but I found that my flexibility was not where it used to be. This practice of slowing down, stretching and rolling helped my knee pain go away.
I am sold. I am a huge advocate for making sure I stretch and roll after each workout session! I want to make sure that I make it to the finish line of 26.2 injury free, no knee pain, happy and smiling! I think rolling and stretching will help!
I LOVE LOVE my foam roller, well once I got the hang of it! It took me about two days at boot camp class to get it right..and I finally figured out how not to roll over my hair and pull it when on my back…{just hold it up, duh}…The pigeon stretch, seriously was the most confusing stretch EVER !
Finally figured that one out also after feeling like a pretzel and getting stuck LOL
I am on the search for a pink foam roller, if you ever see one let me know 🙂
Hi Rachael,
I have been struggling with IT Band issue for a few months now. After trying lots of different things I finally had to take a break from running for about 6 weeks…Like no running at all. I went to a chiro for ART therapy and dry needling, and then physical therapy to learn how to stretch properly and foam roll. I LOOOOVE foam rolling. I do it several times a day and it makes a big difference for me. My favorite stretch is where I lay on kitchen table (my boys love this) on my back..drop one leg down to floor while other leg is stretched out in front of me. The other stretch I love is lay on table on my side and bring leg across body and down (without rolling hip) for good IT stretch. I am still not pain free but knee is much much better! I am able to run short distances with rest day in between. Such a bummer since I was training for my first full when my knee started hurting. So happy for you that yours is better and that training is going well. Love your blog/posts! -Lisa
I’ve never foam rolled. I do, occasionally (like right now when I’m dealing with shin issues), use my rolling pin on my sore muscles. I should stretch more. I really should. I kind of hate that I skip it so often. It’s probably a contributing factor to my current predicament. 🙁
I hate/love the foam roller. I usually make sure to stretch well after my runs, specifically lunging.
I don’t necessarily stretch after every workout, but I DO stretch after every run and foam roll. I’ve learned my lessons with two injuries. I roll like nobody’s business, every day, whether I work out or not, usually 2-3 times a day for 5-10 minutes at a time. The pigeon stretch is so good, I love it! I actually just upgraded my roller and bought two new ones that I got last week. One is more dense but basically the same shape and length I already have (my first one is the softest version sold by the company I used to work for) and then I also bought a Grid 2.0 which I am in love with! I’m finding it’s feeling even better with the extra rigidity because the other one didn’t seem to be cutting it anymore.
After experiencing hip pain I researched and heard about the foam roller, and I have never looked back! By far the best piece of equipment a runner can own! Carri~A Running bee
Ouchie, I can feel your pain and hate it when I experience it! Especially if I am really in the zone, it just takes away all the endorphin build-up.