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Illiotibial band syndrome often seems like a plague for runners. Everyone knows someone who has it or has had it themselves but it is much misunderstood as to what and where it is. The illiotibial band is a thick, fibrous length of connective tissue that runs from the illiac crest to the lateral condyle of the tibia. It crosses both the hip and the knee joints and plays a role in the stabilisation of both of them.  As well as aiding the stabilisation of the knee and hip it is involved in the abduction and extension of the the hip through the attachment of Glute Max and Tensor Fascia Lata.  

Achilles tendinopathy is one of the more common running injuries and I mentioned it previously in post TOP 5 RUNNING INJURIES. As I mentioned there it is pretty much an overuse injury that can be avoided, for the most part though not always, by good programming. If you gradually increase your training load it is possible to avoid overuse injuries as you are training within your capacity to recover before the next training session. In doing this once you get to the tough part of the program the hard training in itself has a protective mechanism, as described by Tim Gabbett here. running up hill

All the posts and emails that I write are about trying to maintain a healthy, well functioning body, why it’s important to look after your body, and what to do when you’re sick of putting up with back pain, knee pain, shoulder pain, etc, etc… So you can do all the things you love… When it comes to your health, there is one, very simple thing that you can do that will lead to the mythical instant results - and that is get more sleep.

What are the 5 most common running injuries? Running is such an easy form of exercise to get into and a fundamental requirement for a huge range of sports that it is no surprise that a huge number of people run as part of their fitness regime. Running injuries are very common with a figure of around 70% of those who run getting an injury of some sort every year. This isn't because running is particularly risky rather it's more that it's very easy just to stick your trainers on and get cracking. As a result of the very easy access to using running as a means of getting fit etc people tend to do it without much thought as to what they are doing. When I say this I am talking about how much they are doing in terms of either volume, intensity of effort and also in terms of the skill of running. Whilst I would agree that we are all born to run not all of us are going to run well straight away and we tend to forget it is actually quite a demanding activity. Training load, the volume and intensity bit above, is generally the biggest factor in the causes of injury whilst the actual skill sits about 3rd but its importance increases as you get better at it and look to make more demands of yourself, the better your form the more likely you are to distribute the stress over the correct areas. So what are the most common running injuries?

What aspect of pain comes from actual tissue damage and what comes from my brain being careful? This was a question from one of our Facebook followers. It's a pretty big topic to say the least. What we experience as pain is an output from our brain in relation to the input it receives from the tissues of the body and our experiences such as previous injury to ourselves or others we know, what we read about it or see on TV, what else is happening in our lives at the time. Interestingly the  International Association for the Study of Pain describes pain itself as an experience.

Squatting is about as natural a movement as you can get but it is a skill that we in Western Europe and the US/Canada rarely practise. As such, as with any skill, not practising it means we lose it. Our lifestyles mean we do not need to squat in order to do anything then combined with a sedentary lifestyle has resulted in many of us losing the ability to do it well. As young children we have the ability to do it but often find that by the time we are adults, at least in the Europe/America, that we have lost the ability simply, I suspect, because we do not make use of it on a daily basis.   Fit young man doing squats on track

During an appointment at Performance Sports Therapy we are able to make meaningful changes in how you move and feel. Unfortunately these changes do not always ‘stick’. It isn't that unusual to get told by people that they felt great for 2 to 3 days and then they stiffened up again. This is completely normal and nothing to worry about because of the reasons why you are feeling tight are not what you might think. iStock-600092726