✓ Written & medically reviewed by Dr. Molly McDonald, PT, DPT, LMT · Updated December 2, 2023
Dr. Molly Shares her technique for rolling her ITB and more in the video below.
Foam rolling amazing way to reduce muscles soreness and to stretch before or after your workouts, if you don't mind a little discomfort.
Foam rolling gives you similar muscle relaxation and stretch as a massage and you can fit it in daily if you need. Specifically, stretching your ITB can relieve aching thigh muscles after a workout and stop hip and knee popping. Starting your day or ending your day stretching on a foam rolling can reduce annoying daily stiffness from sitting at work or from your commute in our Houston traffic.
Using your foam roller daily is a great way to enhance your stretching session but how do you know if its actually helping you or if its just a crutch. When you get done with your 5 -15 minute session you should feel refreshed and rejuvenated. If you still have a that same muscle ache at the end as you did at the being then simply stretching is not addressing why you have muscle ache. If you still have hip or knee popping after foam rolling then simply stretching is not addressing why your joint is popping.
As long as when you get done stretching on your foam roller you feel better than when you started keep it up. However, if you start to feel only mild to no relief after foam rolling or if you start bruising yourself to work out your tight muscles then you should call me to find out what is causing the popping and/or muscle soreness.
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About the author
Owner & Physical Therapist, Your Goals Physical Therapy — Cypress, TX
Molly helps active adults end nagging aches and pain and get back to the activities they love — without medication, injections, or surgery. She treats the root cause, not just the symptom, because you shouldn’t be told you can’t do something; you should be shown how.
