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September 14th - Fitness Tip & Injury Prevention - IT Band Syndrome

The IT Band is consistently a problem areas for runner's and athletes.  Below is a picture, and a brief explanation, of IT Band Syndrome from BeginnerTriathlete.com.

Notice the length of the IT Band, and how it originates at the hip and inserts laterally below the knee.

Dr. Amy Miller Bohn, from the University of Michigan, states that "iliotibial band syndrome is a common knee injury that usually presents as pain on the outer side of the knee. The iliotibial band is a layer of connective tissue beginning at a muscle near the outer side of the hip, and travels down the outer side of the thigh, crossing the outer side of the knee and attaching to the outer side of the upper shin bone (tibia)."
"Iliotibial band syndrome is caused by excessive friction of the distal portion of the iliotibial band as it slides over the outside portion of the knee during repetitive bending, resulting in inflammation in this area. Some studies have identified potential risk factors for the development of iliotibial band syndrome including preexisting iliotibial band tightness; high weekly mileage; time spent walking or running on a track; interval training; and muscular weakness of the knee, hip, or pelvis."

If you've been experience pain in this area, your IT Band could be the culprit.  Treatments include icing (yay for ice baths) and doing stretches that isolate the IT Band.  These symptoms can be prevented early by always completely warming up before exercise, and a solid stretching routine post-exercise.

One of my favorite stretches for the IT Band is the Pigeon Pose.  Below is a picture and an explanation on how to perform the stretch.


The following is taken from YogaJournal.com, please check them out:

Step by Step


1.

Begin on all fours, with your knees directly below your hips, and your hands slightly ahead of your shoulders. Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor. Slowly slide your left leg back, straightening the knee and descending the front of the thigh to the floor. Lower the outside of your right buttock to the floor. Position the right heel just in front of the left hip.

2.

The right knee can angle slightly to the right, outside the line of the hip. Look back at your left leg. It should extend straight out of the hip (and not be angled off to the left), and rotated slightly inwardly, so its midline presses against the floor. Exhale and lay your torso down on the inner right thigh for a few breaths. Stretch your arms forward.

3.

Then slide your hands back toward the front shin and push your fingertips firmly to the floor. Lift your torso away from the thigh. Lengthen the lower back by pressing your tailbone down and forward; at the same time, and lift your pubis toward the navel. Roll your left hip point toward the right heel, and lengthen the left front groin.

4.

If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front. Without shortening the back of your neck, drop your head back. To lift your chest, push the top of your sternum (at the manubrium) straight up toward the ceiling.

5.

Stay in this position for a minute. Then, with your hands back on the floor, carefully slide the left knee forward, then exhale and lift up and back into Adho Mukha Svanasana (Downward Facing Dog Pose). Take a few breaths, drop the knees to all-fours on another exhalation, and repeat with the legs reversed for the same length of time.