Injuries and overuse syndromes are common with runners and can quickly take the fun out of exercise.
One of the most common problems that contestants face It is iliotibial band syndrome (ITBS), often called IT-only band syndrome, or sometimes referred to as runner’s knee.
Here you can find answers to the most frequently asked questions about the problem and Seven exercises to prevent and treat common runner’s disease:
What is IT Scope Syndrome and how does it develop?
The problem of iliac band syndrome (ITBS), which is often just called iliac band syndrome, It occurs when the iliotibial band (IT band), which runs along the outside of the thigh, rubs against the knee joint.
When running, you constantly bend and straighten your knee joint. If your leg is slightly turned inward due to improper shape, rubbing occurs. This friction can lead to stretching or inflammation of the fascia of the IT band. This explains the cause of IT الفرقة band syndromesometimes also called “runner’s knee”, It starts out as a dull ache, but over time turns into Stabbing pain on the outside of the knee. This can make simple things like climbing stairs or even walking very painful. It can also put a quick end to your running training.
please note:
Runner’s knee is a broad term and thus may also be referred to as patellofemoral pain syndrome (PFPS). The latter is actually different from the IT Band syndrome mentioned above: PFPS describes pain in the front of the knee and around the kneecap or patella.
What are the causes of Band syndrome?
Improper operation technology and worn shoes They are not the only causes of IT band syndrome. A lack of strength in the stability muscles in the foot, knee, and hips can also lead to this injury. Weak muscles are not able to provide the required stability during initial contact and take-off. Regular cross-training can help prevent imbalances and avoid overuse injury: Try the strength running training plan in the adidas Training App to Improve Your Running.
What should you do when ITBS happens?
If you have pains like the ones mentioned above, stop running for the following pains ten to 14 days. Give your body and knee a good rest.
You can focus on recovery and Building Increase the strength of your stationary muscles through targeted exercise: The most important muscles to strengthen are the muscles of the abdomen and hipsAnd the Brigades. The right balance between mobility and stability is essential to decompress your IT domain.
You can and should, of course, do the exercise below to prevent problems before they occur. Doing specific exercises two or three times a week can help avoid muscle weakness and imbalances.
7 Effective Exercises to Treat ITBS
The following seven exercises offer you a perfect method combo – hmm Reduce muscle tension, improve flexibility, and strengthen your stable muscles.
- You can do it as a separate exercise to prevent injury or as part of your recovery routine if you have to take a break from running for a while.
- After that, you should be able to continue with your running training without pain. Take 30 minutes a day to work on correcting imbalances in these usually weak areas.
please note:
If you don’t see any improvement after treating lipid band syndrome (ITBS), or runner’s knee on your own, you should definitely see your doctor for an accurate diagnosis. Specialists may also be able to explain other causes of the problems.
1. Release: Reduce muscle tension
Exercise 1 – firing the trigger with the ball
Starting mode:
- The blocker extends with your knee bent at a 90-degree angle.
How to perform the exercise:
- Place a starting point ball or lacrosse ball under the outside of your thigh muscle.
- Find the most tense spot in your muscle.
- Now increase the pressure on the ball and slowly rub the tense area in a star pattern. This area should start to feel less pain after a while.
Period:
- 60-90 seconds per point and side
Exercise 2 – Side Side Roll
Starting mode:
- Lie on your side.
- Place a foam roller under the thigh of your lower leg and cross your upper leg with your foot on the floor in front of you.
How to perform the exercise:
- Slowly roll the muscles at an even pace starting at the knee and working your way up to the hip.
- Avoid rolling directly on the tendons and ligaments so as not to put undue stress on them.
Period:
- 60-90 seconds per point and side.
2. Extends IT to runners: increase flexibility
Exercise 1 – Scorpio
Basic version
Starting mode:
How to perform the exercise:
- With your left hand, pull your right knee to the left and try to push your knee into the floor.
- Your knee should form a 90-degree angle between your upper and lower leg.
- Now reach your right arm up and to the right. You should feel the stretch on the outside of your thigh.
advanced version
How to perform the exercise:
- Starting with the basics Issuance.
- Currently Extend your right leg and thus increase the intensity of the quadriceps muscle tension.
Period:
Exercise 2 – Bath position
Basic version
Starting mode:
How to perform the exercise:
- Bring your right knee forward through your arms as far as you can put your knee on the mat.
- The bottom of your right leg should be slightly open, so that your thigh is not resting on your calf.
- Make sure your front foot is bent.
- Your left leg should rest comfortably behind you and your left hip tilted slightly to the right.
- Now raise your torso until your back is straight and adjust the center of gravity so that you feel comfortable stretching on the outside of your thigh.
advanced version
How to perform the exercise:
- Starting with the basic version, extend your arms forward and lower your torso toward the floor.
- This will increase the intensity of the stretch.
Period:
3. Performance: Building stability
Exercise 1 – Single-leg squat forward and backward
Starting mode:
- Stand on one leg.
- Put your weight on your right leg and extend your left leg straight in front of you and lower to the floor.
How to perform the exercise:
- Squat down and try to keep the knee as stable as possible.
- Hold this position for a few seconds and then push up to the starting position. (Picture 1)
- Now extend your left leg straight behind you and lower to the floor.
- Sit down again keeping your knee stable and then push it back to the starting position. (Picture 2)
Period:
- 3 x 10 reps per side
Exercise 2 – One leg bridge with resistance
Starting mode:
- Lie on your back.
- Put your feet hip-width apart.
- Lift the hips up and assume the position of the shoulder bridge.
How to perform the exercise:
- Push through your heels, put Your weight is on your left leg.
- Withdrawal. tighten Your right knee is up to your chest with your hands under the knee joint.
- Push your leg over your hands to resist.
- Keep your hips square and then slowly reduce the tension.
- Let your hips hang down, then raise them up again.
Period:
- 3 x 10 repetitions per side
Exercise 3 – Small scale clam shells
Starting mode:
- Lie on your side.
- Put a small bar between your knee and your thigh and bend your knees slightly.
How to perform the exercise:
- Stabilize your body with your right arm on the floor and then open your knees like a clam. Slowly but firmly pull the band apart and try to engage the hips and core muscles.
- Let the band pull your legs together (with control) and then repeat the movement again.
Period:
- 3 x 10 repetitions per side
Some final words
as soon as you are pain free for about ten days, you can try an easy test run. You should keep it short and make sure you warm up well. You can find useful Tips and stretches for warming up in this blog post. It’s best if you run my test on a treadmill or do a short, flat loop. This way you can stop at any time if the pain comes back. If all goes well, you can slowly increase the distance daily.
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