Showing posts sorted by date for query IT band. Sort by relevance Show all posts
Showing posts sorted by date for query IT band. Sort by relevance Show all posts
Monday, April 15, 2019
Friday, February 1, 2019
Thursday, June 6, 2013
Great Hip Stretch for Distance Runners!
Great for relief of IT band tightness, piriformis tightness/pain, and improved hip range of motion. This is one I am going to try!
Saturday, January 28, 2012
Running/Endurance Related Research
Omega-3 Supplements May Reduce Inflammatory Response To Exercise
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation. -Journal of Sports Science and Medicine
Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research
Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury -Current Sports Medicine Reports
IT Band Syndrome: The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)
Patello-Femoral Syndrome: Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.
Achilles: The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.
Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes. Current Sports Medicine Reports
Aging and Factors Related to Running Economy
The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy. Journal of Strength and Conditioning Research (evidence that older runners could benefit from strength training!)
MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong!
These findings suggest that omega-3 supplementation decreases soreness, as a marker of inflammation, after eccentric exercise. Based on these findings, omega-3 supplementation (3,000 mg/day) could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals ranging from athletes undergoing heavy conditioning to sedentary subjects or patients who are starting exercise programs or medical treatments such as physical therapy or cardiac rehabilitation. -Journal of Sports Science and Medicine
Effects of Dynamic Stretching on Energy Cost and Running Endurance Performance in Trained Male Runners
There was no difference in the distance covered after quiet sitting (6.3 ± 1.1 km) compared with that for the stretching condition -Journal of Strength and Conditioning Research
Running Injuries - Changing Trends and Demographics
Running injuries are common. Recently the demographic has changed, in that most runners in road races are older and injuries now include those more common in master runners. In particular, Achilles/calf injuries, iliotibial band injury, meniscus injury, and muscle injuries to the hamstrings and quadriceps represent higher percentages of the overall injury mix in recent epidemiologic studies compared with earlier ones. Evidence suggests that running mileage and previous injury are important predictors of running injury -Current Sports Medicine Reports
IT Band Syndrome: The strongest evidence for an effective treatment comes from a prospective trial that emphasized correction of weakness in hip abductor strength. In this trial, of the 24 affected runners, 22 resolved symptoms by 3 months and a 23rd by 6 months, using a regimen of lateral leg lifts. (side leg raises)
Patello-Femoral Syndrome: Treatment of PFS with orthotics now has relatively strong evidence (SOR A). This comes from recent prospective controlled trials, as well as several case series.
Achilles: The best evidence for effective treatment of Achilles tendinopathy comes from eccentric exercise protocols studied by Alfredson et al. (stand with toes on a step, and slowly body weight using the effected leg). This type of rehabilitation led to the resolution of tendinopathy in most individuals with noninsertional injuries.
Carbohydrate-Protein Intake and Recovery from Endurance Exercise: Is Chocolate Milk the Answer?
...but present evidence suggests that CHO + Pro beverages may positively influence recovery under some exercise conditions, and chocolate milk is likely a good recovery beverage for lactose-tolerant endurance athletes. Current Sports Medicine Reports
Aging and Factors Related to Running Economy
The results from this cross-sectional analysis suggest that age-related declines in running performance are associated with declines in maximal and submaximal cardiorespiratory variables and declines in strength and power, not because of declines in running economy. Journal of Strength and Conditioning Research (evidence that older runners could benefit from strength training!)
MY COMMENTS: Summary-Take fish oil daily, don't bother with dynamic stretching prior to running, drink chocolate milk after workouts, and stay strong!
Saturday, November 13, 2010
Treatment for Plantar Fascitis
Grasp the toes of your painful foot and bring your ankle up and your toes up. Place your thumb along the plantar fascia and rub it to stretch it. The fascia should feel like a tight band along the bottom of your foot when stretched. Hold the stretch for 10 seconds. Repeat it 10-20 times for each foot. Dr. Furia and Dr. Judy Baumhauer, orthopaedic surgeon and president-elect of the American Orthopaedic Foot and Ankle Society (AOFAS) recommend that this exercise be performed initially in the morning, before getting out of bed and after any long periods of sitting. If there is a sharp pain in your heel when getting up, a stretch should have been done before standing or walking -stonehearthnewsletters.com
MY COMMENT: At 2 and 4 month follow-ups, 65 percent of patients who performed the plantar fascia-specific stretch reported total satisfaction with treatment or satisfaction with treatment with minor reservations. Even though 35% continue to suffer, stretching is a must in treating plantar fascitis. I suffered from heel pain for a year, and seemed to have finally gotten over it, I think, through regular calf and foot stretching (note in the study subjects were instructed to stretch 3x day) and wearing Sketchers.
MY COMMENT: At 2 and 4 month follow-ups, 65 percent of patients who performed the plantar fascia-specific stretch reported total satisfaction with treatment or satisfaction with treatment with minor reservations. Even though 35% continue to suffer, stretching is a must in treating plantar fascitis. I suffered from heel pain for a year, and seemed to have finally gotten over it, I think, through regular calf and foot stretching (note in the study subjects were instructed to stretch 3x day) and wearing Sketchers.
Friday, April 3, 2009
Exercises To Alleviate IT Ban Syndrome
In a study published in the Clinical Journal of Sports Medicine (July 2000), Dr. Michael Fredericson, a physical medicine MD at Stanford University, compared 24 runners with ITB syndrome with 30 healthy runners and found the injured runners to have statistically significantly weaker hip abductors (mainly gluteus medius and minimus) than the non-injured runner -runningtimes.com
Check out the links here for a demo on how to strengthen your gluteus medius muscle. A weak one places additional stress on your IT Band.
Exercise to Strengthen a Weak Gluteus Medius
Part II
Check out the links here for a demo on how to strengthen your gluteus medius muscle. A weak one places additional stress on your IT Band.
Exercise to Strengthen a Weak Gluteus Medius
Part II
Monday, February 9, 2009
Marathon Training Update Sun Feb 8
For the last 4 weekends I've run 18 miles- a 1 mile jog followed by a 17 mile out and back. My times have been dropping progressively each week- until today.
I could tell immediately that this was not going to be a good run, and my thoughts turned to all of the contributing factors. Why was my breathing more labored than usual?
1. Inadequate recovery from previous workouts
2. Lingering cold, and not yet 100%
3. Dehydration
4. Nutrition- muscles not fully loaded with glycogen
4. Environment- wind, heat, humidity
5. Weight gain- this could be extra clothing and not necessarily body fat
6. Actual decline in fitness
7. Onset of serious illness not yet detected
8. Just one of those days
In my case, 1,2, and 8 are the most likely candidates. Even though yesterday was an easy jog, the day before that was a pretty hard effort, and I may have needed 2 recovery days. I am still feeling flat from a cold, and unlike last week I wore an extra layer of outerwear. I also used a heavier pair of training shoes (following my intervals I noticed some slight foot pain so thought a little extra protection would be a good idea).
Last week, I hit the turnaround in just under 58 minutes. Today it was 61 minutes. Rather than force the pace, I decided to finish with a moderate effort, running the second half in 65 minutes.
Compounding the problem was some friction (hot spot) developing on my left arch. I rarely wear these shoes, and by the turnaround I knew I would have to do something to fix the problem.
For this reason, on long runs it's always a good idea to carry a band aid or 2. When I don't have one I usually start to look for something alongside the trail to put inside my shoe and protect the hotspot. Eventually I came across an old wax cup that did the trick.
The only consolation on this run is I believe recovery will be quick. The other is the realization that you just can't expect to see a weekly progessive drop in times week after week. Fitness does not work that way. Just like racing, sometimes it just isn't your day in workouts either.
total= 18 miles
I could tell immediately that this was not going to be a good run, and my thoughts turned to all of the contributing factors. Why was my breathing more labored than usual?
1. Inadequate recovery from previous workouts
2. Lingering cold, and not yet 100%
3. Dehydration
4. Nutrition- muscles not fully loaded with glycogen
4. Environment- wind, heat, humidity
5. Weight gain- this could be extra clothing and not necessarily body fat
6. Actual decline in fitness
7. Onset of serious illness not yet detected
8. Just one of those days
In my case, 1,2, and 8 are the most likely candidates. Even though yesterday was an easy jog, the day before that was a pretty hard effort, and I may have needed 2 recovery days. I am still feeling flat from a cold, and unlike last week I wore an extra layer of outerwear. I also used a heavier pair of training shoes (following my intervals I noticed some slight foot pain so thought a little extra protection would be a good idea).
Last week, I hit the turnaround in just under 58 minutes. Today it was 61 minutes. Rather than force the pace, I decided to finish with a moderate effort, running the second half in 65 minutes.
Compounding the problem was some friction (hot spot) developing on my left arch. I rarely wear these shoes, and by the turnaround I knew I would have to do something to fix the problem.
For this reason, on long runs it's always a good idea to carry a band aid or 2. When I don't have one I usually start to look for something alongside the trail to put inside my shoe and protect the hotspot. Eventually I came across an old wax cup that did the trick.
The only consolation on this run is I believe recovery will be quick. The other is the realization that you just can't expect to see a weekly progessive drop in times week after week. Fitness does not work that way. Just like racing, sometimes it just isn't your day in workouts either.
total= 18 miles
Saturday, November 29, 2008
Self-Help for Plantar Fascitis
Plantar fascitis is caused by inflammation of that band of fiberous tissue that supports the arch and attaches to the heel. Typical symptoms include heel pain first thing in the morning that gradually subsides. Unless you keep running on it that is. Do that and eventually the pain will become more or less constant.
The best advice for getting rid of it is to stop running and cross train in a pool or on a bike (low resistance high rpm).
Before spending the money on a physician or podiatrist, I'd see if I could self-treat by doing the following....
Check out an over the counter arch support for daily walking, and avoid sandals and going around barefoot as much as possible.
Consider using a night splint, a Medi-Dyne Prostretch Device, and The Stick Footweel. You could also try an archxerciser device for strengthen your feet.
In my opinion, regular use of these devices in conjunction with treatment of the inflammation and no running is your most inexpensive, likely to succeed approach to curing plantar fascitis.
Visit Dave Elger's Running and Fitness Store for information on plantar fascitis treatment products.
(c) Dave Elger, 2008 All rights reserved
Thursday, May 15, 2008
26 Tips for Marathon Training and Racing #10- Other Exercises
While running is very good for you, it's not an all-inclusive exercise. If all you do is run, eventually you'll end up overdeveloping some muscle groups (hip flexors, hamstrings) and under developing others (leg abduction/adduction, and upper body).
Over the years I've noticed these deficiencies becoming more pronounced. When I was younger, I could get away with just running and always felt strong. Now, I know which muscles need the most attention because I can feel it!
1. Weak Back- Neglected by most runners, I feel back discomfort during hilly runs. The fix is back extensions - I do mine on an exercise ball, locking feet under a heavy piece of furniture and resting my waist on the ball. I like to do light dumbbell reverse flys in that position also.
2. Hip Flexors- Mine are very tight. I like to open my hips and stretch the flexors using a standard yoga posture (seen here)
3. Tight Achilles, Lower Calf- Mine are very tight. Fortunately I have no problems but I can feel they need regular stretching with a Pro Stretch , by lowering heels carefully off of an edge or the standard wall push.
4. Upper body- I am weak! I do regular push-ups with push-up bars- only 1 set of 30 followed by another set of 30 arm curls with 15# dumbbells. If I had access to a pull-up bar I would be doing those along with overhead presses.
5. Weak Abs- I do the bicycle and reverse crunches.
6. Tight Hamstrings- Mine are tight and one that is weaker than the other, so I work it with standing curls using an ankle weight- 3 sets of 50. Evening stretching is mandatory.
7 Leg Abductors are weak- Side leg raises using the ankle weight solves this one nicely. I just have to make sure my leg is kept straight and parallel. This exercise is effective for reducing some of the strain on the IT band.
8. Quads are weak- I am a terrible uphill runner. I like the uphill repeats on a bike that I mentioned in #13.
9. Overall lower body weakness: I like the Hindu Squats for developing gluts, quads, and hamstrings. An overall great lower body exercise for runners.
My problem, of course, consistency with all of this. Sparkpeople.com is a great site with pictures of exercises you can do at home.
The bottom line: Don't neglect muscles that never get used, and stretch the muscles that get used the most. Focus on the muscles that you know are a problem. Establish an alternating routine that takes a few minutes a day, and work one set of muscles every other day. Stretch every night!
(c) Dave Elger 2008, All rights reserved.
Over the years I've noticed these deficiencies becoming more pronounced. When I was younger, I could get away with just running and always felt strong. Now, I know which muscles need the most attention because I can feel it!
1. Weak Back- Neglected by most runners, I feel back discomfort during hilly runs. The fix is back extensions - I do mine on an exercise ball, locking feet under a heavy piece of furniture and resting my waist on the ball. I like to do light dumbbell reverse flys in that position also.
2. Hip Flexors- Mine are very tight. I like to open my hips and stretch the flexors using a standard yoga posture (seen here)
3. Tight Achilles, Lower Calf- Mine are very tight. Fortunately I have no problems but I can feel they need regular stretching with a Pro Stretch , by lowering heels carefully off of an edge or the standard wall push.
4. Upper body- I am weak! I do regular push-ups with push-up bars- only 1 set of 30 followed by another set of 30 arm curls with 15# dumbbells. If I had access to a pull-up bar I would be doing those along with overhead presses.
5. Weak Abs- I do the bicycle and reverse crunches.
6. Tight Hamstrings- Mine are tight and one that is weaker than the other, so I work it with standing curls using an ankle weight- 3 sets of 50. Evening stretching is mandatory.
7 Leg Abductors are weak- Side leg raises using the ankle weight solves this one nicely. I just have to make sure my leg is kept straight and parallel. This exercise is effective for reducing some of the strain on the IT band.
8. Quads are weak- I am a terrible uphill runner. I like the uphill repeats on a bike that I mentioned in #13.
9. Overall lower body weakness: I like the Hindu Squats for developing gluts, quads, and hamstrings. An overall great lower body exercise for runners.
My problem, of course, consistency with all of this. Sparkpeople.com is a great site with pictures of exercises you can do at home.
The bottom line: Don't neglect muscles that never get used, and stretch the muscles that get used the most. Focus on the muscles that you know are a problem. Establish an alternating routine that takes a few minutes a day, and work one set of muscles every other day. Stretch every night!
(c) Dave Elger 2008, All rights reserved.
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