Comments on: running tips: find your trigger point

By: Julie

Julie — Wed, 21 Nov 2012 05:22:47 +0000

Hi, thanks for putting together this fantastic site. I have dealt with hip, glute, and IT-band trigger points in the past, and all have been relieved with use of the tennis ball or foam roller. Currently I have a spot deep in the front of my hip. It literally feels like the trigger point has developed at the site where the femur and hip joint meet.

Using the tennis ball helps, but it doesn’t ever release completely and any kind of high impact workout makes it painful, tight, and inflamed. As of the last few months, I’ve given up on running.

I’m wondering if you have any other suggestions for how I can relieve the pain there. Ice and Ibuprofen don’t seem to penetrate deeply enough.

By: Alex Right

Alex Right — Thu, 19 Jan 2012 21:47:45 +0000

Great article. I am a big fan of using the lacrosse ball. It does a perfect job at massaging the muscles that are too tight to stretch. I found that a dozen can be purchased for relatively inexpensive (in comparison to other equipment). I have had good luck with lacrosseballs.com. My calves specifically have a tendency to get super tight and the ball is perfect for loosening them up.

By: Rebecca

Rebecca — Fri, 22 Oct 2010 18:00:53 +0000

As an RMT I would like to dispell the notion of a ‘tight IT band’. It is not contractile tissue so I can’t, technically, be tight or loose. It’s a thick band of fascia that limits or checks lateral movements.

The muscles that have connection to the IT band and can have some influence on the tension of the band itself. Consider doing the foam rolling on the glutes, quads and hamstrings before rolling over the IT band. Between each roll stand up and take your legs for a test drive to see if you’ve nailed down which muscle is cranky.

Interestingly, knee pain can also be caused by the IT band. So stretch after your runs and shake it off. And drink enough water.

By: Gareth Field

Gareth Field — Sun, 03 Oct 2010 04:29:21 +0000

Fingers.

By: Ronilito T, Mandin

Ronilito T, Mandin — Wed, 11 Aug 2010 20:59:00 +0000

Tnx a lot to your post, now i have clear understanding on how to ease muscle pains after workouts and runs. This will prevent me from injury and it will help me improve my running ability.

By: Aleksandra S

Aleksandra S — Wed, 11 Aug 2010 18:43:07 +0000

Thanks so much for this post all! I just recently was diagnosed with a running injury and have been using that foam roller to help with my extremely tight IT band.

Since then I’ve been using it to release my hams, my quads and my calves in addition to my IT band and it’s done wonders! Yes it’s a little…what’s the word…uncomfortable but totally worth the pain!!

Never thought of using it for my glutes or hips though. Will give it a shot!

By: Elle

Elle — Wed, 11 Aug 2010 12:45:36 +0000

The foam roller is a great tool. After many years of being very active, I would never live without it now. I wish I knew of its effects many years ago!

While the ball may go deeper, when used properly, the foam roller is just as good. I think the foam roller is way easier to balance on and manage the movements to find the trigger points. I do a lot of stretching on it too. It is a great myofascial release tool.

If anyone wants to see more, I have developed exercises and stretches on the foam roller to help you learn it.

By: Ron

Ron — Wed, 11 Aug 2010 04:18:47 +0000

A slightly more aggressive approach is to use a RumbleRoller (rumbleroller.com) for these same movements. It gets deeper into the muscle tissue and does an even better job of relieving trigger points.