Debunking of the Myth-Surrounding IT Band Painadmin
Sarah, one of the runners I coach, suffered from ITB (iliotibial band) pain, which prevented them from running. To relieve the pain, she had bought a knee belt over the counter that had to be worn while walking. In addition, her physical therapist had prescribed a lift lift to correct a minority of leg length. Her ITB symptoms fell in earnest, but two weeks later she started kneeling in the same leg. Understandably frustrated, she asked me if I thought her new knee pain in one way or another was related to her ITB treatment.
To quote the old gospel song, "Dry Bones", Skeleton Leg
Bone connected to your ankle bone Your ankle leg attached to your leg bone Your leg bone attached to your knee leg Your knee bone is connected to your leg Femur ……..
Those in health and fitness Profession may prefer to give the same feeling by describing the body as a kinetic chain. Changing a link of the kinetic chain (i.e., body part) will affect other related parts of the body. In Sarah's situation, the knee band passed and lifted her ITB pain symptoms but proved to have caused her new knee pain. More importantly, the knee and heel lift did not cause the cause of her ITB pain, which has poor running-specific strength.
Cause of ITB Pain
Owen Anderson, Ph.D. , Is a leading physiologist and researcher in training, sports nutrition and prevention of injuries. He says, "The ITB works eccentrically (attempts to increase contract while increasing the length) to prevent the thigh from moving in if the foot is in the course of the corridor on the ground. If so, then The ITB stretched because some adduction (inward thigh movement) must inevitably occur. The ITB is also active because it must try to reduce adduction. Therefore, the action is eccentric – the poor ITB tries to contract but is still stretched.
What about the relationship between ITB's friction on femoral projection and this eccentric activity? If the ITB is weak, it may cause greater adduction (inward movement of the thigh) during posture. That extends the ITB, puts it out Under greater tension, pushes it down on the femur projection. "(The armed sections are my explanation – do not worry if the above explanation is not clear). Summary
Weakness of the ITB is the main cause of ITB syndrome (ITBS)
Why conventional treatment does not work
Conventional treatment of ITBS consists of racing exercises and the execution of Hip wound enhancement exercises, either on a hip machine or lying and with ankle weights. From first-hand experience, I know that it is also not effective in eliminating ITB pain. I've been through four years of ITBS before I started performing ITB enhancement exercises for eccentric movements (ie, exercises that were specific).
Dr. Anderson: "What we learned from a few decades of scientific research is that strengthening exercises should be specific to a particular movement, in terms of muscle activation pattern, neural control, joint speed and speed to do that. The movement is actually enhanced. Many experts have noted, the desired goal is to strengthen movements, not individual muscles. "
ITBS Effective Treatment
So, what exercise can you take to develop run-specific ITB power and eliminate Or than ITBS? The practice "Frankenstein Marching with a Band" developed Karen Ward, an outstanding and creative personal trainer in Atlanta. What equipment is needed? Only a strap.