People often complain of a tight or inflamed Iliotibial Band (ITB) as the cause of hip or knee pain and dysfunction. The instinct is to rub the tight or sore bit but a study by Hall & Smith last year confirmed the long suspected suspicion that foam rolling over the muscles inserting into the ITB results in a better increased in hip range of movement.
The study divided 26 participants into three groups. After warming up for 5 mins on an ergometer, one group foam rolled over the gluteal group area at a rate of 30 rolls per minute, 30 seconds on and 30 seconds off for 3 minutes (i.e. 3 sets of 30 second rolling). The other group foam rolled over the ITB and the control group simply rested for 3 mins.
The results were that the resting group experienced a 2% decreased range of movement, the ITB rolling group improved range by 1.1%….but the glute rolling group increased their range of movement by a whopping 14%!!!
The Effects of an Acute Bout of Foam Rolling on Hip Range of Motion on Different Tissues. Hall M, Chadwick, Smith J, International Journal of Sports Physical Therapy 2018;1394):652-650