Let's talk ITB straps

[mcshame]

Picked up an IT band at Running Room today. Will give it a try tomorrow. Wearing it right now, can feel a difference.

I am really determined to beat this thing. It's held me back for too long. Need to take control back of this ITB thing now that it's identified.

- Weighted leg lifts
- Roller
- ITBand
- Stetching
- lot's of icing
- Deep tissue massage

If that doesn't work within a Month
- new orthodics
- new shoes
- Some more ART

[fe.RMT]

no mention of the strap here, but some good info nonetheless:

http://www.spinalhealth.net/inj-itb.html

Also here:

Unbalanced Muscles

Due to overuse, weakness and/or improper loading of the muscles, the lateral sub-system can become unbalanced. One of the injuries that may develop is iliotibial band syndrome (ITBS), with the major symptom being a sharp pain on the outside of the knee when running. This is often caused by a weak glute medius and consequently a tight iliotibial band (ITB), a band of fibrous tissue that runs down the outside of the thigh from the hip to the knee. The ITB becomes tight because it is trying to do the work of a normally functioning glute medius.

Many factors can be responsible for the glute medius dysfunction. These include a rapid increase in mileage or time spent running (overuse); too much speedwork (overuse); weakness in one of the prime movers (improper loading); running on a slanted surface (improper loading) and/or bad running technique (weakness and improper loading). Often a combination of two or more factors are at work.

The ITBS example demonstrates how the body will always use what it has and conversely can't use what it doesn't have. This is only one of several examples of how muscle imbalances can negatively affect runners.

The Solution

To correct these imbalances you need to strengthen the weak muscles, stretch and release the tight muscles and teach the body to recruit the correct group of muscles in the proper sequence. A personalized routine of exercises designed by a qualified professional is recommended.

An even better solution is to listen to the old adage 'One ounce of prevention is worth a pound of cure.' The best thing to do is avoid muscle imbalances in the first place or correct them when the differences are minor. This is where strength training comes in. A regular program of strengthening exercises, dynamic flexibility exercises and stretching will help keep your body in balance. Your strength training workouts are 'pre-hab', preventative exercises that are done before you get injured.

Workout Guidelines

To properly balance your body you need to work your running muscles as well as your non-running muscles. Running is predominantly a forward movement so you should include exercises that work the two other planes of motion, lateral and rotational. Side lunges are a great example of a lateral exercise. A rotational movement would be oblique twists.

You should incorporate full body exercises, using the arms and legs at the same time and coordinating movement between the left and right sides. This will train you to recruit muscles in a proper sequence and improve integration between the two sides of your body. An example would be a forward lunge with an arm drive.

Don't neglect stabilization and balance training. This will train your neuromuscular system to better recruit stabilizer muscles. A one leg squat with a toe touch is a good stabilization and balance exercise. Plyometrics should also be included to develop power. These are jumping style exercises that involve fast, explosive movement such as squat jumps.

Runners will benefit greatly from core stability exercises that specifically target the muscles of the hips and lower trunk (abs and low back). Proper recruitment of these muscles is important since good stabilization of the pelvis is needed when running. A prone plank is one exercise that targets the core.

Don't worry about strength training cutting into your running time. A well designed program can be completed in as little as 30 minutes and can be done in a gym or at home. Doing the workout in the gym gives you more tools to work with but you don't need a lot of fancy equipment. Your body weight and a little creativity can go a long way. By following a proper strength training program you can bring your muscles into balance and continue to run injury free.

http://www.fitness-nutrition-weightloss ... uries.html

This latter article makes one point that is often overlooked by many therapists and personal trainers: "You should incorporate full body exercises, using the arms and legs at the same time and coordinating movement between the left and right sides..."

When you run you are essentially bearing weight on one leg/foot while the opposing arm swings forward. If working on exercises to correct mechanics in motion, it would make sense to address these muscle groups together, in action. So incorporating functional exercises that have your opposing glutes and lats/shouders/arms working together.

But, that wasn't about a strap... sorry for the hijack.

[mcshame]

Fantastic post! Also like the link to Stretching

http://www.spinalhealth.net/stretching.html

Can't figure out BUM #2

[fe.RMT]

Fantastic post! Also like the link to Stretching

http://www.spinalhealth.net/stretching.html

Can't figure out BUM #2

http://www.spinalhealth.net/images/bum2.jpg