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I also use a hard tennis ball type thing to really focus on smaller areas like the spine side of my shoulder blades.
Hurts just as much.
Wait till you try rolling the IT band. Have someone video you. For educational purposes, natch.
*An Official Foo-Approved guitarist since Sept 2023.
http://www.physioroom.com/product/PhysioRoom.com_Elite_Dual_Density_Foam_Roller_15_x_45cm/3437/39382.html
*An Official Foo-Approved guitarist since Sept 2023.
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Good set of videos here how to use them
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With the other stuff mentioned on here plantar fascia problems are frequently down to a mechanical overload problem; and ITB problems can possibly be linked to a couple of the hip abductors not working optimally so, if those are implicated then I generally see best results by getting the patient to sort that out rather than foam rolling, ice rolling etc. But rolling is without side effects as far as I know -- just pain. Some people like it!
I've been reading up on foam rollers today - make sure you don't roll your actual IT band - work the muscles higher up that attach to it