IT Band Syndrome – Attention runners!

IT Band syndrome will definitely throw a wrench into your summer training schedule when it flares up! Iliotibial Band Syndrome (ITBS) is one of the most common injuries on runners due to overuse. The IT Band is not a muscle but rather a sheath that runs along the sides of the thighs, from the hip to the shins. The IT band attaches to the knee and stabilizes  while assisting the movement of the joint. When it is not working properly, the movement of the knee can become really  painful. The pain can be severe enough to sideline a runner from a few days to a few weeks.  The best way to check to see if you have ITBS is to bend the knee at 45 degrees, if there is pain present it is most likely caused from the IT Band.

In order to seek relief from IT Band syndrome, rest is key. Take time off from exercise to allow the ligaments to rest.  Try alternative exercises such as swimming or rowing, nothing that mimics running.  Although the IT Band isn’t very malleable, the muscles around it are. Foam rolling can provide relief since it stretches the quads and hamstrings out.

It hurts so good. It is a tender area, so be warned!

foamroller

Examples of foam rolling techniques

 

 

Massage term of the month : Petrissage 

Petrissage is a massage technique that involves kneading

 

Essential Oil of the Month is Lemongrass.

Lemongrass is used to relieve muscle pain, ward off insects, it is topically anti- bacterial. Cooking with lemon grass helps with digestive issues. It is a light pleasant aroma and calms the mind.