Samara Donald is: The Gym Coach

Make the most of your workout!

Could your hip/knee injury be ITBS?

One of the most common, and frequently recurring injuries for runners is ITBS (Iliotibial Band Syndrome). The iliotibial band begins at the hip and extends to the outer side of the shin bone (tibia) just below the knee joint (1). Pain from the IT band is easily recognized as a sharp or burning pain on the outside of the knee when running (2).

There is a solution! Because ITBS is characterized as tightness and inflammation of soft tissues, rest and ice are of course essential components of treating the injury. However one of my very favorite solutions is foam roller massage. I was introduced to this by a physical therapist about 5 years ago and I have to tell you it really works. “Rolling” for 5 or 6 minutes directly after running, loosens and stretches the tissues in the IT band.

For less than $10.00 and a few minutes after your run, this one is so worth it! Here’s the link (tip: get the “full round 18×6”).
http://www.optp.com/Products/Foam-Roller__Foam-spc-Roller-spc—spc-Series.aspx

(1) http://orthopedics.about.com/cs/sportsmedicine/a/itbs.htm
(2) http://www.anaerobic.net/runnersguide.html

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One comment on “Could your hip/knee injury be ITBS?

  1. Health Wanted
    March 31, 2009

    Great post! I’ve used that roller band before and all I have to say is, use it after EVERY run! Don’t wait until you have a serious IT band problem. If you do, that roller will burn burn burn badly. It might even be too painful to use.

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This entry was posted on March 30, 2009 by in Uncategorized.
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