runner-stretchDid you know that your muscles adapt to the level of activity that you do? The heavier you lift, the bigger your muscles become.  Likewise, the more you stretch the longer your muscles become.

For example, when you sit for most of the day, your hip flexor muscles shorten. You may think that this is not be a big deal , but when you want to start to become physically active, you become more prone to injury because your body is not used to being lengthened, especially if the range of motion is ballistic (quick spurts).

To prevent injury, stretch once a day and hold the stretch for at least 30 seconds. 

 

 

Ask Dr. Blessyl

ITB SYNDROME

 

Do you ever get a dull pain on the outside of your knee after running for approximately two kilometers? Chances are you may have I-T Band Syndrome. 

 

The Iliotibial band is a connective tissue that attaches from your illiac crest to your knee.  When this band becomes tight it tugs on the knee causing pain. 

 it-band

Causes:

The cause of IT-Band syndrome is multifactorial.  Here are some of the potential causative factors:

  • A sudden increase in running distance
  • Running with old running shoes or shoes without the proper support
  • Starting hill training
  • Feet that over-pronate (roll-in) or over supinate (roll out)
  • Weak core musculature most especially gluteus medius
  • Treatment:
  • Ice the area that feels painful.
  • Stretch the IT-Band after your run or workout
  • Strengthen your core musculature
  • If the pain is too intense while running. Remove running from your training schedule until you heal.
  • See your health care provider to treat your symptoms.