Last post we discussed common causes of Patella Femoral Pain Syndrome. (PFPS). So you may wonder what is the
best way to manage tight IT bands.
Foam Rolling: Foam rolling is a self-myofascial release technique aimed at decreasing tissue density and serving to make the area more flexible. Basically it’s like a massage. \
Vastus Lateralis: Shift your body slightly downwards and forward-towards the front of your leg so you are working on the front of the leg.
This hurts! Is this normal?
YES- it is normal for it to feel uncomfortable!!! Foam rolling generally is not a pleasant feeling- however if you are finding it
unbearable and cannot adjust by decreasing the amount of weight on the foam roller change to a less dense version. Normally blue foam rollers are softer than the black ones, so they are less painful. The pain will also decrease with consistency of foam rolling- the tissue changes are quite rapid.
It gets better I promise!
Where can I get one of these?
Come down to the fitness centre and you can use ours! If you would like to purchase one at home- check your favourite running or fitness store.
When and how long should I do this for?
You can do it anytime- if you are getting knee pain during an activity I suggest spending 5-10 minutes foam rolling prior to the activity. I also recommend spending approximately 3-4 minutes on each muscle- rolling up and down approximately 10-15 times slowly. If you find a good spot ie. A spot that hurts a lot and gives you a radiating pain down to the foot or up to the hip stay on the spot, try to relax and take a few deep breaths until you feel the tension start to lessen.
Stay tuned for more prevention and management of PFPS!
