| Could You Be Suffering From ITB Syndrome? |
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| by Diet Detective Editorial Staff | |
| Tuesday, 04 July 2006 | |
Don’t let this common condition bring your workout to a screeching
halt. Here’s how to ease the pain that’s been known to stop runners in
their tracks.A lifetime of running can leave you with a lot more than a collection of race badges and a closet filled with worn-out shoes. Excessive or improper running can also bring on a little something known as ITB syndrome, an inflammation of the iliotibial band, which is a tight bundle of connective tissue that travels along the outside of the thigh starting at your hip and ending just below the knee.
"Running not only helps to tighten these muscles, it also serves to aggravate them," says Heather Dillinger, national certification specialist for the Aerobic and Fitness Association of America and pro trainer at Gold's Gym in Alexandria, Virginia. Striding while these tissues are tense causes them to rub along the end of the thighbone every time you flex your leg. The result is an intensely sharp pain that strikes right along the outside of your knee, generally coming on at about the same point in your workout every time you exercise. The pain may even be accompanied by a cracking sensation in the knee.
Can this condition be avoided? "Mixing up your workout a bit to lower your risk of overusing these tissues is the way to prevent the problem in the first place," explains Dillinger. Another way to sidestep ITB syndrome is simply to watch where you step. Treading on the side of a road can sometimes force you to keep one leg slightly lower than the other, which places stress on that leg. Whenever possible, opt to run on a flat road or path to keep your legs hitting the ground evenly during the workout.
Speaking of hitting the ground, your stride could also be a suspect when it comes to this syndrome. As you extend your foot in front of you, you should plant it in line with your hip. Drawing one leg in front of the other as you run rotates your leg inward, placing more strain on the iliotibial band. Concentrate on allowing your legs to swing straight from the hips so that your feet always land hip-width apart from each other.
Keeping this band of tissues pliable can give you a bit of extra insurance in preventing the injury in the first place. Lie on your right side, crossing your left leg in front of your right to help you stay balanced. Next, tuck a container of tennis balls wrapped in a small towel horizontally under your right thigh. Place your hands on the floor, and use them to help roll your body up and down over the container, letting it roll back and forth the length of your thigh. Repeat for 15 to 20 rolls and then switch sides to massage and stretch the left thigh. Bookmark:            Trackback(0)
Comments (1)
  written by Kate K, January 16, 2008
I have been having this problem for the past couple weeks and haven't been able to figure out what's going on. Thanks for the advice...I'm so excited to try it out and see if there is any improvement!
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