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From:	Just Me (24.7.175.132)
Subject:	Re: yeah foam rollers are awesome.
Date:	February 7, 2012 at 8:00 pm PST

In Reply to: yeah foam rollers are awesome. posted by rog on February 7, 2012 at 1:59 pm:

Hi rog,

Yes, I've heard of iliotibial band syndrome. Thankfully, I've never suffered from that malady; I've heard it's quite painful.

For me, I use the foam roller on my lower extremities. I start at the right glute and roll each muscle group as thoroughly as possible. For example, I'll roll the medial hamstring first, then the outer, and then the inner. I'll stop at any tight spots and sink into them as much as possible before continuing to roll; also, I'll roll medially and laterally at each point to help separate the the three hammies from each other. Then, I do the IT band, beginning at the tfl and stopping to sink in at any sticking points and rolling slightly anterior and then slightly posterior (thankfully, it's not too tight for me). Then the quads, beginning with the origin of the satorius rolling one at a time each of the three quad muscles, stopping to sink in at sticking points and rolling posteriorly and anteriorly. I roll to just above the knee so that the roller is pushing the patella gently downward, wait there and turn the knee medially and laterally. Then I do the adductors, and finish off with the calves. This takes me about 30 minutes or more and I do it every day. I finish off with some hip and shoulder capsule mobilization exercises (sans roller).

That's the basic gist of it. I'd like to get back to weight training, push-ups, pull-ups and the like, but I am happy at least to be back to a bit of jogging and cycling.

I'm finding that recovery is a long, slow road. I've definitely learned my lesson that prevention is much better than repair! Learning to take care of myself! :)

Hope your knee recovery continues to progress each day. :)

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