IT Band pain

IT band pain is a common complaint amongst runners and the causes of it often appear to be mysterious but are they really?  The IT band runs down the side of the leg from the iliac crest to the lateral aspect of the tibial plateau on the tibial tubercle. It originates from the fibres of the Gluteal fascia, and the Tensor Fascia Lata and ending where it blends into the fascia of the lower leg around the peroneals and tibialis anterior. Continue reading “IT Band pain”

Fascia:what it looks like

Here are a couple of videos of what the fascial structures of the body look like. These are taken from a video by Dr. Jean Claude Guimberteau, a plastic and hand surgeon, of live tissue, that is a from a real live person not a cadaver, and really show the interconnected nature of the body.

 

It’s January and time to get to the gym but…..

I came across this on Dan Hubbards blog and it’s a very timely piece of advice given that many are heading to the gym on the back of a new years resolution to get fit. If you’ve not been to the gym for a while or are going for the first time remember and take your time before you try and push things. You need to take the time to learn/re-learn the movements you’re doing before you start working them hard inorder to reduce the chance of injuring yourself. In the post Dan highlights a real example of what happened to one of his clients, training elsewhere, when this didn’t happen.

Minimise the fuzz

I’ve mentioned before that receiving bodywork is really only part of the process of keeping you moving freely and combating the aches and pains we develop through our jobs and recreational activities. Good bodywork will leave you feeling lighter and with greater range of movement in the areas that were worked and those relating to them but often you feel that it only lasts a few days before you’re back to square one. Why is this? Continue reading “Minimise the fuzz”

Effects of myofascial release after high-intensity exercise-a randomized clinical trial

I read about thisone over at Boddicker Performance where Carson is talking about the paper regarding a trial of myofascial release vs ultra sound in the Journal of Manipulative and Physiological Therapeutics, 31(3), 217-22. Whilst it was not a big sample it does give some indicators of the possible benefits to getting bodywork done after a hard training session.

One thing you don’t necessarily have to do to get the benefits the study alludes to is book an appointment afetr every training session. The results of the study do lend some credence to the anecdotal evidence of the benefits of using a foam roller after training, something I do myself, and used wisely they are a useful substitute for hands on work.

Runners should do some weight training

I’ve always felt there was a place for weight training in an endurance athlete’s program. Here Carson Boddicker  discusses some of the benefits for runners of including weight training within their schedule. Essentially if you’re stronger you can produce the same force with less effort so in other words you can go faster or further for the same relative effort. Another plus is in helping with injury prevention. If you’re stronger you’ll be more resiliant to the stress you expose yourself to.

Knee pain

I had been experiencing pain in around both knees recently and it reminded me of a couple of articles by Art Riggs on knee pain and various aspects that need to be taken into consideration when treating it.

Knee pain can come in many forms from meniscal damage to condromalacia but often overlooked are simple muscular/fascial problems in the clamour for something “exciting” to be the problem. When we do get injured or suffer from any of the number of knee conditions that can affect the movement of the knee the condition/injury is often our main concern but we forget that these problems all result in the knee not functioning properly. We develop compensatory movement  patterns due to the pain that affects the knee from the condition/injury or the surgery carried out to repair the damaged area. Sendentary individuals can develop similar problems due to the fact that the knee is flexed for long periods of the day reuslting in the inability to fully extend the knee. Continue reading “Knee pain”

The knee bone is connected to the thigh bone, the hamstrings to the suboccipitals

I found this short article on Carson Boddicker’s blog pretty interesting. In it he talks about how release of the suboccipitals  through a simple PNF stretch can result in a greater increase in hip mobility than a similar treatment for the hamstrings themselves. This is of particular interest for the office worker/runner since I’ve yet to come across anybody who spends any amount of time in front of a PC who didn’t need work to both areas but the suboccipitals in particular and yet again highlights the interconnected nature of our body.