Originally Posted by
marquhar
While recovering from a Fx of the neck of my left femur, I had some pain around this bursa.
It was scar tissue, adhesions, and some ITB problems.
Lots of ice, some simple yoga, and rolling out the TFL & ITB with a cylinder.
The scar tissue will break up faster by rolling out these structures. I used a 2.5" diameter vitamin bottle to roll while standing up.
I roll on a 6" dense foam 3 foot long cylinder - whole body weight on the floor. IT Band, lower quads, butt muscle/piriformis. There are a lot of various stretches one can do. Band walking for strengthening, body squats with about 10 pounds on the flat side of a BOSU ball.