Today’s article is for those who work very hard to achieve health, fitness and life goals they are passionate about. Feeling pain can become an obstacle for reaching those goals. I am passionate about helping you reduce and eliminate pain from your life!
The PAIN, standing in the way of pursuing your passion.
I explain the most important way to facilitate a faster recovery, a self-help tip on stretching exercise and video demo using a foam roller. How to prevent it going forward.
Feeling Knee pain!
It may be training to build up to longer races to compete in the 2011 Chicago Triathlon or gradually increasing your mileage to build endurance for the Bank of America Chicago Marathon 2010/2011.
You can’t have knee pain, this is an obstacle that can cramp your style or stop your mission to push your body and mind to the limit and become an elite athlete. Your knee pain could be Iliotibial band syndrome (ITBS) the most common cause of lateral knee pain, this syndrome may be associated with “Snapping Hip”. (ITBS) is an overuse injury, the pain is often worse after running especially after climbing hills or stairs and unfortunately it’s a condition that frequently occurs if you are a long distance runner, sprinter, cyclist, and tri-athlete.
The repetitive actions of the knee during running and walking can cause friction and inflammation. When this happens, the cushion (bursa) that protects the knee-joint often becomes inflamed and you may feel a clicking sensation as the knee flexes and extends.
Conventional treatment like Rest, Ice Compression, Elevation (RICE) combined with stretching of the hamstrings, glutes, and hips are recommended. Your doctor will of course prescribe anti-inflammatory but these all only provide relief of symptoms. They don’t address or treat the true underlying biomechanical dysfunction.
The most important way to facilitate faster recovery and address biomechanical dysfunction?
Effective treatment of (ITBS) like the many soft-tissue injuries is to break up the restrictive adhesions to restore normal function to the affected areas. Restrictive adhesions that attach to surrounding structures must be released. This means every structure that crosses the outside of the knee needs to be treated. If they are not functioning properly the patterns of dysfunction will continue to develop.
What I recommend is the clinical application of neuromuscular therapy specifically treats individual muscles, adhesions and scar tissue while minimizing pain. Please note neuromuscular therapy is not the same as neuromuscular technique the technique is good but there is a difference between the two. The main difference is the therapy is goal oriented and based on scientific and recognized physiological laws and associated principles.
I know you work hard to pursue your passion for running, sprinting, cycling or participating in a triathlon. Get back on track with your training. “Healing is a matter of time, but it is sometimes also a matter of opportunity.” Hippocrates
First Self Help: stretching exercise, Iliotibial band stretch: Standing, cross your uninjured leg in front of your injured leg and bend down and touch your toes. You can move your hands across the floor toward the uninjured side and you will feel more of a stretch on the outside of your injured leg. Hold this position for 30 seconds. Return to the starting position. Repeat 2 times.
Second Self Help Tip:
Foam Roller Video Demo
Prevention: In a report by Reuters Health, stretching and strengthening exercise may help prevent knee problems.
The Defense Medical Rehabilitation Center in Surrey, UK did a 14 week study following more than 1,500 recruits during a training program.
Every training session they focused on strengthening their leg muscles and making them more flexible by stretching. Half of the recruits did eight different types of exercise and the other half did the standard military warm-up and cool down exercises.
From the article: “With traditional warm-ups, nearly 5 percent of the soldiers developed knee pain, but that number dropped to just over 1 percent among those who did the special exercises — a 75 percent decrease, Russell Coppack and his colleagues wrote in the American Journal of Sports Medicine.”
I hope this is helpful and useful information. I welcome comments and if you would like to join me on http://www.facebook.com/maraiwantamassage my fan page post are on how improving your posture will help you get back to feeling 100%. You are always welcomed to subscribe to receive the latest articles from this blog.
Mara Nicandro NMT
If you have specific health concerns, consult your medical doctor. The information in this blog is for educational purpose only and is not intended to replace the advice of your personal health providers.
Reference: Release your pain by Dr. Brian Abelson, DC and Kamali Abelson, bsc, Reuters Health