Iliotibial Band Syndrome is one of the most common injuries we see. Working primarily with runners 🏃🏻, triathletes, and other endurance athletes, #itbandinjuries fall closely behind low back pain.
To help athletes of all abilities treat and prevent #itbandsyndrome to become stronger, faster, and bulletproof runners, we created our IT Band blog series. To read all the articles and have access to all the exercise videos, follow the blog button in our 🔗bio link🔗
Also, we will be putting out a downloadable Tips Sheet that you can share with teammates, athletes you coach, or your running 🏃🏽♀️group to help you all prevent this common #running overuse injury. #utahrunning #runners #runnersofinstagram #itbandissues #sportschiropractic #runninginjury
As runners, we have either had a few bouts with or currently have a training partner dealing with #itbandsyndrome that is keeping us from training they way we hoped, or training at all. In part 2 of our #iliotibialband blog series, ➡️ link to blog in our bio ⬅️, we look at the basic mechanics and why it is so common in runners.
#itbandpain is most commonly an overuse injury in runners 🏃🏻. While there are many theories, the repetitive flexion and extension at the knee during running is believed to cause friction at the lateral knee as the TFL and Glute muscles tighten and pull tension through the band at its insertion near the knee. This tension, combined with about 30 degrees of flexion when we strike the ground (30 degrees is believed to be when the IT band it tightest in the gait cycle), is thought to cause the band to shift from the front to the back of the lateral condyle of the femur, essentially Snapping the band back and forth. Now, this is just one theory, we have to also consider form, strength, endurance, hip and ankle mobility, knee stability, and all the other factors associated with the complex movement that is running.
When we address #ITBandPain in the clinic, we start with the most commons and work from there. As we will cover soon in our self-care blog review, muscle flexibility and strength and joint mobility and stability must be addressed for the long term benefit of the runner.
Common Risks For Runners & IT Band.
🏃🏽♀️#1 - Too Much, Too Hard, Too Soon. You have to build up slow or you will be back where you started.
🏃🏻#2 - Not Taking The Road Less Traveled. You have to get off the road sometimes. Track and Trails and great, and often better, options.
🏃🏽♀️#3 - Strength Training. Running is not enough, your body needs to be strong enough for the stress!
🏃🏻#4 - Make Time For A Proper Warm-Up. This should be rule 1️⃣.
🏃🏽♀️#5 - Developmental and Gait Abnormalities. Some things can’t be changed but you can be as strong, mobile, and efficient as possible with consistent focus and effort on your challenges. #running #runninginjury #injuryfreerunning #runningrehab #sportschiropractic #utahrunning
Iliotibial Band Syndrome typically seems to come out of no where. One minute you are enjoying a nice run, the next minute you are hobbling through a walk with stabbing lateral knee pain 🤷♂️. We have 3️⃣ quick and easy stretches you can use as part of your warm up or perform on the fly when you are out on a run 🏃🏻 to ease the tension at the knee and tightness of the #tensorfasciaelatae muscle.
Exercise 1: Seated Cross Leg Stretch. Find a bench or a 🌲 to hold on to, cross the problem leg over and sit in an upright position with the leg parallel to the ground. From there, with a tall spine, slowly lean forward so you feel the stretch through the outside of the thigh and glutes. Hold for a 5️⃣ count, repeat 3️⃣ times on both sides.
Exercise 2: Side Bend. This move is a favorite for some. Find a wall, tree, or fence to put your arm or elbow on with the problem side toward the wall. Cross it behind the non problem side and lean into the wall. Hold for a 5️⃣ count, repeat 3️⃣ times on both sides.
Exercise 3: Lateral and Sagittal leg swings. This is one of my personal favorites to hit before I head out the door for my morning run. After various other exercises, the leg swing brings in a dynamic aspect to your warm up. Start with 🔟 side to side swings and then turn for 🔟 front to back swings, perform on both sides. #running #runninginjury #itbandsyndrome #utahrunning #therunnersfix #injuryfreerunning
Stabbing pain at the outside of your knee while running 🏃🏻 that’s the hallmark of an #itbandsyndrome injury. Part ☝️ of our #iliotibialband blog series, which you can read by clicking our bio link, goes into the details of the anatomy involved and the common signs and symptoms.
If you are just starting 🏃🏽♀️ running 🏃🏽♀️ for enjoyment, fitness, or competition, or you are a seasoned veteran, IT Band issues WILL happen. Knowing the correct areas to address will be the difference between a short term injury and one that takes months to resolve.
IT Band complaints are common, one of the most common running complaints presenting to an office like ours. Prevention includes a focused warm-up, #foamrolling, and a stretching 🙆♂️ routine and can go a long way in helping overall performance. When someone presents with IT Band related #kneepain the problem is typically months old by that point.
#running #runninginjury #utahrunning #injuryprevention #therunnersfix
Iliotibial band syndrome is a common plague of the running 🏃🏻 community. Causes come from every angle; poor form, lack of strength and endurance, or the common Too Much Too Soon complex runners often face. One thing holds true, you have to address the anatomy involved if you want long term relief ✅ and actually fix the problem.
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💡Video 1: You have to know where the problem lies. Yes the IT band is ‘tight’ ❌ but it is not designed to stretch. The #tflmuscle or Tensor Fasciae Latae is the primary muscle of the #itband ✅ and tightness here can lead to long term problems.
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💡Video 2: You knew it was coming, #runners working through IT Band Syndrome can benefit from frequent #foamrolling ❤️ but with a slight twist. When rolling for the TFL muscle, as you come up the lateral quadricep muscle, rotate slightly forward to avoid the femur and come up toward the ASIS of the iliac crest, that bony point on the front of your pelvis.
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💡Video 3: For deeper and more direct access to the TFL, we bring in the rolling stick from @tigertailusa and our trusty lacrosse ball. One huge benefit of using these tools is that you can bring movement into the muscle work by mimicking the running mechanics. Try it for yourself before and after your next run. #running #runninginjury #itbandsyndrome #utahrunning #therunnersfix
Getting in shape tops almost every New Years Resolution list. In fact, ‘Getting Healthy’ was googled over 62 million times last year alone.
🏋️♀️ 🏃🏽♀️ 🏊🏻
With that, Running is one of the most popular ways those same people get in shape. Each year, over 60 million people participate in running with another 110 million walking for fitness.
🏃🏽♀️ 🏃🏻 🏃🏽♀️
So what is new with running? Not much really, just some new research articles [Nerd Alert👨🏼🎓] clearing up a few common thoughts.
🏃🏻 🏃🏽♀️ 🏃🏻
Read the whole article review and access the full research articles on our blog page, link is in our bio. Don’t have time for all that? Here is quick summary.
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🏃🏽♀️ New Runners that had a higher BMI were at more risk for running related injuries. However, when given control of their programming, those with a higher BMI spent as much time as a new runner with a lower, healthier BMI.
🏃🏽♀️Increasing running volume and intensity too fast had similar injury rate risks but were not good determinants for specific injuries as we once thought. For example, too much volume did not prove to be more of a cause for IT band syndrome than too much intensity.
🏃🏽♀️New to running runners should seek trusted guidance, take progression in training slowly, and use cross-training and rest regularly. #running #utahrunning #runninginjury #therunnersfix #runninggoals
Happy New Year from our team to yours. Whatever goals you set out to achieve this year, make sure they are important to YOU.
🏔 Mountains can be conquered one step at a time. 🏔
It’s time to take massive action and put in the work. #herestoagreatyear #achievinggoals #doitforyou
With a new year comes new opportunities, new challenges, and the chance to improve not only yourself but all those around you. New Blog Post.
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While you will find no shortage of articles and posts about goal setting we will keep this short. Many have said it and it still holds true, “A goal without a plan is just a wish.” Here are 3 🔑’s to achieving your goals in 2019.
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🔑 Set SMART goals.
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🔑 Choose 1️⃣ and give it 💯 until completed.
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🔑 Take MASSIVE action.
#happynewyear #goalsetting #achievinggoals
The time is near!
Stop by our office tomorrow night, 6-8, have some treats, drop off donations, challenge yourself in our holiday minute-to-win-it game, enter our holiday raffle, and help us support the @childrenscenterutah by fulfilling their holiday wish list.
Happy Holidays! #givingisbetterthanreceiving
Happy Holidays Everyone.
One of our favorite traditions is making this video for our annual holiday party & supply drive benefitting The Children’s Center, Utah.
We gave the little ones creative control this year. Emorie is still a little shy but Draven has really built his confidence this year and come out of his shell. We look forward to this opportunity each year and hope that you can stop by Wednesday night and donate to this wonderful organization. @childrenscenterutah #givingisbetterthanreceiving
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