Iliotibial Band Syndrome - Exercises and Treatment

!±8± Iliotibial Band Syndrome - Exercises and Treatment

Iliotibial Band (IT Band) Syndrome is a frustrating source of knee and hip pain for athletes, and is one of the most common causes of lateral knee pain in runners. Most cases of iliotibial band syndrome occur as the result of "too much, too soon" or poor biomechanics and can be prevented with these simple tips and listening to your body.

Anatomy of the Iliotibial Band

The iliotibial band is a thick layer of tissue along the outer part of the leg that runs from the hip to the knee. Irritation can occur either in the hip or the outside part of the knee as the iliotibial band rubs across the greater trochanter and the lateral epicondyle of the femur.

Iliotibial Band Syndrome Symptoms

Symptoms of iliotibial band syndrome include pain at the outside part of the knee that is worse when bending or extending the knee, such as during running or cycling Other symptoms include pain on the outside part of the hip over the greater trochanter.

Causes of Iliotibial Band Syndrome

Tightness in the iliotibial band is a common cause. Weakness in the muscles around the hip and buttocks (gluteus muscles) can cause excessive hip and leg rotation, resulting in increased stress on the iliotibial band. Other factors that can lead to IT band syndrome include running on a sloped surface such as the beach or road and excessive pronation or rolling in of the foot.

Iliotibial Band Syndrome Prevention

Iliotibial band syndrome can be prevented by avoiding overtraining, allowing for adequate recovery and rest, following a regular stretching and strengthening program and selecting proper running shoes for your running style.

Treatment of Iliotibial Band Syndrome

Ice massage to the painful area for 10 to 15 minutes after workouts can decrease the pain. For acute injuries (less than 2 weeks) anti-inflammatory medications such as ibuprofen (Motrin or Advil) or naproxen (Aleve or Naprosyn) can help with pain and irritation. In chronic injuries there is less inflammation of the tissue, therefor acetaminophen (Tylenol) may be more appropriate.

Iliotibial Band Stretches

Stretching of the iliotibial band is an important component of proper rehabilitation if the band is tight. One simple stretch is to stand and cross your injured leg behind your uninjured leg and bend over to touch your toes. A more advanced version of this exercise is to then extend the arms overhead and slowly reach to the opposite side (for the right IT band, extend the arms to the left) and then continue the stretch as the arms reach for the floor. As you perform this exercise, you should feel the stretch in the side and back on the hip. If you experience pain or muscle spasm then reduce the motion during the stretch.

The seated IT band stretch is performed while sitting on the floor with the legs out straight. Bending at the hip and knee, take the injured leg and cross it over the uninjured leg. Twist the upper body towards the injured side to continue the stretch. An alternative method is to slowly extend the knee and leg of the tight IT band to increase the stretch.

Seated Iliotibial Band Stretch

The"Figure-4' stretch is an exercise that can be done while seated at a desk. While seated, cross the ankle of the injured leg on top of the opposite knee. The stretch can be extended by either lightly pushing the flexed knee down towards the floor or by leaning forward at the waist and allowing your body weight to increase the stretch. Hold the stretch for 5 to 10 seconds and then slowly relax.

Foam Roller Stretch

A foam roller is a great tool to break up scar tissue and help with myofascial release of the iliotibial band. The stretch is performed by rolling the injured leg back and forth across the foam roller. Focus on the hip and outside part of the thigh. The exercise can be done daily for several minutes. Try the rolling with the knee straight and the knee flexed. Gradually increase the amount of time each week.

Strength Exercises for Iliotibal Band Syndrome

Strengthening the gluteus muscles is also important in iliotibial band syndrome. Step lunges and leg squats can help increase gluteal muscle strength and are prevent excessive hip internal rotation and added stress across the knee and iliotibial band. For athletes that are trying to rehab from IT band syndrome, a gradual approach to strength training of the gluteal muscles is recommended.

Side Leg Lifts

Side leg lifts focus on strengthening the lateral gluteal muscles as well as teaching the athlete the correct muscles to focus on. Side leg lifts are performed lying on the side, with the injured leg on top. Keeping the hip and knee straight, slowly lift the top foot twelve to twenty-four inches directly above the bottom foot.

Hold the position for 5 to 10 seconds and slowly return the leg to the starting position. Focus on using the gluteal muscles and not the lateral thigh muscles to lift the leg. Repeat this exercise 5 to 10 times in sets of 2 or 3.

Hip Hitches (Pelvic Drop) Exercises

Hip hitches or pelvic drop exercises are another method of improving gluteal muscle strength. Stand on a step or elevated platform with the injured leg. The unaffected side should hang off the edge of the step. Slowly relax your hips and the pelvis should tilt down towards the unaffected leg as the foot lowers. Concentrate on contracting the gluteal (buttock) muscles on the standing leg and bring the hips back to a straight position.

Wallbangers

Wallbangers help provide another method of improving gluteal muscle strength. Stand perpendicular and one to two feet away from the wall with the injured hip towards the wall. With arms extended out in front, slowly drop and twist away from the wall until the hip lightly contacts the wall. Don't hold this position - return to the starting position. As you perform this exercise, you should feel the gluteal muscles in the hip closest to the wall contract as you return to the upright position.

Frontal Plane Lunges

Frontal plane lunges are another simple exercise that increase gluteal muscle strength. Standing with the feet shoulder-width apart, slowly step to the right and lower the body into a squat position. Shift the body weight from the left to the right leg and rise from the squat position as you bring the left leg back underneath your body. Repeat the exercise in the opposite direction by stepping to the left and repeating the above steps.

Sample Exercise Program

Week 1

Every day - Stretching exercises - Once daily for total of 5 to 10 minutes in each session. Ice as needed after stretching. Days 1, 3 and 5 - Strength exercises - start with 8 to 10 repetitions and one or two sets. Focus upon proper form.

Week 2

Everyday - Stretching exercises - Twice daily for total of 5 to 10 minutes in each session. Ice as needed after stretching. Days 1, 2,4 and 5 - Strength exercises - start with 10 to 12 repetitions and two to three sets. Continue to focus upon proper form.

Key Points to Remember for Iliotibial Band Syndrome

There are several key points to remember with iliotibial band syndrome. The focus should be on stretching of the iliotibial band and strengthening the muscles around the hip since weakness in these muscles often is the primary cause of the injury. Limiting increases in running mileage to approximately 10% weekly can help prevent injuries from "too much, too soon". Proper stretching after warming up and before cooling down can help prevent re-injury.Sometimes, worn running shoes with poor arch support can lead to excessive pronation of the foot and increased stress on the iliotibal band. Remember that most running shoes last for 300 to 400 miles and need to be replaced. Having an expert at a running shoe store can help in selecting the proper shoe for your foot and running style.

Don't forget the importance of recovery and moderation in an exercise program. While a little soreness is a sign that your body is adapting to the increased training, pain is your body's signal to slow down.

Return to Running and Activity

The often-asked question of most runners and endurance athletes is when they can return to running with iliotibial band problems. A gradual return to running can begin once an athlete can perform the exercises without pain. While individual results may vary, most iliotibial band syndrome cases resolve with 4 to 6 weeks of rehabilitation.

A return to running program should focus on proper biomechanics and avoid triggering factors (sloped or uneven surfaces). Studies have shown that faster paced running has less irritation of the iliotibial band due to the flexed position of the knee at foot strike versus slow paced jogging.

We recommend easy and short fast-paced running on alternating days on flat ground for the first week with a gradual return to longer, slower paced runs over the next 2 weeks. Additionally, avoiding downhill running or on sloped surfaces (side of the road) can help prevent re-injury.

Iliotibial Band Syndrome - Exercises and Treatment

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Winter Motorcycle Riding Gear Options

!±8± Winter Motorcycle Riding Gear Options

That's it. It's time to accept it. Winter's here. I don't care how much everyone is screaming about Global Warming. Cold is cold. And when you're riding during the winter it feels that much colder. Wind chill is a bitch. Compound the factor of speed. The faster you go the more the temperature drops. So the main idea behind this months TAB. How to survive the winter on your motorcycle.

Some of you silly bastards like cold weather. I'll never understand that. Maybe it's because I'm a skinny white boy. Not much blubber to hold in the heat. I live in the south for a reason. But even in the dirty dirty it gets cold once in a while. When the temp drops and the wind picks up I'm grabbing every piece of heavy clothing I can wear at once. If I look like the little brother from a Christmas story when I'm done, so be it. Hell, I'll wear my underoo's on the outside if it'll keep my ass warm. Maybe that's a bit extreme.

For those of us hardcore (read: stupid) enough to ride year round we need to get a little creative when thinking of how to keep warm while riding in the winter months. Ok, so we all ride fighters and are not exactly particular about having fairing's. So to get around our stubbornness we need to try and break the wind as much as possible.

Hands, being the first line of defense. Winter gloves are usually a good idea. Something with Gore-Tex or Thinsulate is a plus. Just about every major motorcycle apparel manufacturer offers a winter glove. Most can be had for under with varying stages of protection and insulation from the elements. But aside from going out and buying a name brand glove. There are other steps you can take before you shell out some dough on specialty gloves. Take a run down to either the local grocer, hardware, or auto parts store and pick up a box of disposable latex gloves. These are great for holding in your natural body heat. And because they are form fitting, you can wear them inside your riding gloves as extra insulation. Some people may have a problem with latex. In which case, a sporting goods store or outdoor outlet carry glove liners. Moving up the sleeve, your wrists are prone to windblast. Even if you wear full gauntlet gloves, when in the riding position and moving around your sleeves can creep up and let in the wind. Try a pair of wristbands. A definite cheap trick for keeping the wind out of your sleeves.

As far as your upper body is concerned. This is going to take the brunt of the cold. Lack of a windscreen puts you right out there for old man winter to lay into you with a constant body blow. Heavy shirts are a must, obviously. But too many of these at once cannot only be uncomfortable, but restrict movement. Thermal shirts are always a plus. Combined with a sweater and lined jacket. But try some of those cool max shirts as a base to your layers. Anything to wick away moisture from your body is going to keep you that much warmer. If your jacket lets through wind in certain areas try and pin point them from the inside. Seams, vents, perforation. The fix for this is one that holds the world together. Duct tape. Yup, patch them up on the inside so the breeze doesn't make its way through. Plus, if you find yourself needing a piece for a quick fix on the road. there you go.

Lastly, a thin nylon windbreaker under the jacket can be a great help. Or even your rain jacket over top.

Your head and face are super sensitive. Good full-face lids with closable vents are always the way to go. If you're in an area that gets lots of snow and super low temps, you may want to look into snowmobile helmets for the winter. The ones with heated visors would be a great option. Of course one of the most common ways to keep your head warm is wearing a beanie under your lid. If that's too thick for a comfortable fit, try the sporting goods and ski shops for balaclava's. The ones made of nylon are typically very thin. If you can get one that fits around your neck and face you're that much ahead of the game. If you want to be super biker, there's always the classic bandanna too. This will at least keep the wind off your face and your breath will keep your face warm. Keep breath mints handy though. One more cheap trick for cutting down fog and retaining heat. If your helmet doesn't offer a breath deflector you can make one out of duct tape. Double up the tape and form it to fit your face. Then tape it right to the inside of the chin bar. Just be sure not to leave any adhesive exposed. Most of us don't need our mustaches waxed.

The feet and knees are always in the breeze. Ski socks are a definite plus. The longer the better too. Insulated boots are really the only way to go.

The less wind that can get in the better. A great piece of gear I found was MX knee and shin guards. These are similar to Hockey shin guards.

Plastic caps with foam padding and fabric liners. Also makes for another safety alternative. The cool part about these is they are thin enough to wear under loose fitting pants. The plastic blocks the wind very well while the foam helps to retain heat. These are fairly inexpensive too. They can be had for under . Some even under . For the rest of your lower extremities, double up on pants. Sweat pants, Track pants, thermals, etc.

Of course there's always the option of heated riding gear. These can get pricey but if you plan to ride in very cold climates, it's probably a smart investment. The cheaper method is the hand warmer packs. They're fairly cheap and some last up to 8 hours. If you plan on doing some long riding, I would suggest getting some for the trip. You can put them in your shoes to keep your feet warm, in your gloves to help out your hands and any place else you feel is subjected to direct cold.

So now that you look like a reincarnation of the Michelin Man, what can we do to the bike that will help you out with out totally goobering it up?

Well, again, anything that can block the wind will help. Like stated earlier, your hands are the first line of defense. Dirtbike style hand guards will keep some of the wind off your mitts. If you want to keep them toasty you can invest in some grip heaters also. Now Grip heaters are a bit limited as they really only work the palm of your hand. With the hand guards in place as well your fingers will thank you. Plus, if your bike has that kind of ruff and tumble look going for it, they'll fit right in.

Another, idea that struck me. Heated seats. This is actually a fairly simple idea. You can pull them from any factory-equipped car. Try the local junkyards. Just make sure they can bench test them before you walk out the door. You'll want the thermostat control with this, which can be mounted under the tail for adjustment while riding. Basically, heated seats are no more then a heating pad element that sits under the upholstery, a top the padding. The heating elements average about 100-140 degrees F. I did a search for "Upholstery Heating Elements" and came up with some good results and even installation instructions and tutorials for various seats. Both OEM and retro fits.

The biggest help of all is going to be getting out of the wind as much as possible. And to do that, we are going to need some sort of windscreen. Now for some, they may not approve of this idea, but there is an upside. This could be a seasonal exercise in restyling your bike. I'm not saying you have to go back to full fairing's, but stretch your creativity and maybe try a simple upper fairing. Restyle a factory upper, or make your own.

Even a small fly screen can add a little redirection. When it warms back up, you can go back to your original design. At least you survived another cold winter, and maybe... enjoyed it?!

Everyone stay warm out there, and have a safe and happy holidays.

Winter Motorcycle Riding Gear Options

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Pain Relief For Family Use

!±8± Pain Relief For Family Use

There are a lot of aches and pains that just about everyone gets. The joints are usually the worst offenders with regular pain gripping at inconvenient times. You are a fighter though. You won't back down just because things aren't perfect. You don't have to handle your pain alone though. A wide number of options are available online to ensure that you get the relief you deserve from all the aches and pains that bother you.

Knee pain relief is in big demand. Our knees are incredibly sensitive to weight and stress. Just about every step you take places a strain on your knee. The joint just can't take it sometimes. The problem is that this pain is uncomfortable at best and completely incapacitating at worst. You probably want something to just ease the pain. The good news is that there are options available. The first is to get a nice heat wrap from a reputable company. These are just subtle warming pads that often come in a brace-like slip. Just slide it onto your knee and let the gentle warmth ease your sore muscles back to health. There are also topical gels and ointments available for use with the pad or without.

Neck shoulder pain is probably next on the list of grievances. Any pain in this region is unbearable, unless you like holding your head still for significant periods of time. Sometimes it can result from incredibly simple things too. Sleeping or sitting in a bad position can be enough to cause a dull pain for the rest of the day. If you are smart, you'll take an aspirin and look for a good heating pad to place across your shoulder blades and lower neck. There aren't as many gels available for the neck, so just try to use these simple methods to relax and heal.

Finally, a lot of you may suffer from elbow joint pain. This is also unfortunate since it's such a crucial joint and any number of daily activities could strain it into constant pain. This is just like the knee though. There are plenty of specially made sleeves and treatments that you just slide unto your elbow. It's a simple solution that works.

These are just a few of the types of pain that you may have. The important thing to remember is that you don't give into the suffering. Order a nice treatment and try to relax. Don't over think the situation.

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Venture Heated Clothing KB-1270 REG Black Regular 12V Heated Neck Therapy Wrap with Temperature Controller and 12V Adapter

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