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Runner's Guide to Illiotibial Band Syndrome Illiotibial
band syndrome (ITBS) is the most common cause of pain
on the outside of the knee in runner's, with an incidence
as high as 12% of all running-related overuse injuries.
Although it is not difficult to diagnose, it can be a
challenge to treat , especially in higher mileage runners
who place enormous loads on their bodies. This article
has been written to help the runner diagnose, understand
and begin to treat IT band friction syndrome.
Read more >> |
| Illiotibial
Band Treatment for Cyclists 1. Ice the area four
times daily. 2. Take a non-steroidal anti-inflammatory
medication, with food, every eight hours. 3. Widen your
stance on the bike by moving you cleats as far to the
inside of the shoe sole as possible. Or, put a washer
on the pedal axle so the pedal doesn't thread as far
into the crank-arm. Limit washer thickness to 2 mm so
enough pedal screws in for safety. Some road riders install
a triple crank set to take advantage of the longer bottom
bracket axle. Read
more >> |
| Stability
Exercises for Cyclists The following exercises have
been specifically chosen to address the typical muscle
imbalances developed by cyclists. The biking position
causes certain structures to be elongated, while others
are kept in a contracted position. When a muscle is stretched
out for prolonged periods of time, (such as gluteus maximus
in cycling) it will become long and inefficient in portions
of its range. Other muscles, kept in a contracted position
will become shortened and overactive. This sort of imbalance
found between different muscles or even portions of one
muscle, can lead to injury and inefficiency. Read
more >> |
 Contact Lynda with Questions, Comments, or Suggestions. |
