Foam rolling on your side can be really sensitive because of a fascia-like tissue there called the IT band.
Here’s what to know about it.
But the question is: Does foam rolling that area actually help?
If its too tight, it can rub up against your thigh muscles and cause pain.
But trainers and therapists are split on whetherfoam rolling your IT band is a good idea.
So we asked experts to break down what they know.
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The thing about the IT band is that it is not a muscle, Malone says.
If those things arent present, the supposed benefits of foam rolling dont make sense entirely, she says.
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Even so, Malone says you should approach your foam roller with caution.
If you roll too hard, Malone says you might do more harm than good.
If you touch on the outside of your hip, it will most likely be sensitive.
This is why clinical supervision is critical for this area of the body.
Sometimes foam rolling can help, but sometimes it can cause pain and inflammation.
This brings us to another It band observation: Sometimes, foam rolling the areareallyhurts.
So should you be doing something that hurts so much?
Not without clinical supervision, Malone stresses.
A combination of rest, stretching, pain management, and reduction of running frequency or an altogether break.
Some discomfort is expected, but its not a no pain, no gain situation.
If your leg is excessively red or bruising appears afterward, youre foam rolling too hard.
Youre trying to prevent and reduce inflammation, not create more, Dr. Tomczykowski says.
These techniques could reduce IT band-related pain more than foam rolling.
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