Hi All and WELCOME to the next installment of 'Stretch of the Week'. This week we continue with our focus on the lower body in preparation for this years Bridge to Brisbane. Remember - thorough stretching is the key to continued performance ... fail to stretch properly and thoroughly, and you risk missing your event through pain that could have been avoided if you had stretched ... simple!
The stretch for today focuses on the lateral upper leg, and most directly the Iliotibial Band (ITB). It is reasonably common for novice runners to develop immense pain just above their lateral knee that can stop them from running (or even walking in some cases) until it settles down. The pain I talk about is commonly referred to as ITB Syndrome, and develops as the ITB tightens through the repetitive action of running. Incorporating this stretch into your training program can help you avoid this debilitating pain.
Don't ever under estimate the importance of stretching and the benefits it holds.
The stretch for today focuses on the lateral upper leg, and most directly the Iliotibial Band (ITB). It is reasonably common for novice runners to develop immense pain just above their lateral knee that can stop them from running (or even walking in some cases) until it settles down. The pain I talk about is commonly referred to as ITB Syndrome, and develops as the ITB tightens through the repetitive action of running. Incorporating this stretch into your training program can help you avoid this debilitating pain.
Don't ever under estimate the importance of stretching and the benefits it holds.
As far as technique goes for this stretch, it is important to note that the chain of the stretch pulls between the top of your lateral pelvis(or iliac crest) and the lateral knee (lateral epicondyle of femur). It can be quite difficult to stretch your ITB effectively, or feel like you are stretching it effectively, because of the location of the tissue. Sometimes you will feel it, other times you wont. The key to the stretch is adduction of the hip or sidebending at the hip ... sounds a little awkward to describe, but the picture above will help you visualise what I mean. Sometimes you will just need to perform the stretch and believe you are acting on the correct tissue. It might help to stand beside a post or door way holding on with your 'inside' arm, cross your 'outside' leg behind the other, then gently push your hip away from what ever you chose to hold onto.
This stretch is beneficial to anyone recovering from Trochanteric Bursitis and/or Iliotibial Band Syndrome (ITBS).
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please -ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Lower Body Stretches" wall chart by B. Walker.
This stretch is beneficial to anyone recovering from Trochanteric Bursitis and/or Iliotibial Band Syndrome (ITBS).
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please -ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Lower Body Stretches" wall chart by B. Walker.
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