knee

Running is one of my favorite ways to get my heart rate up, but let's face it - running can be hard on the knees. A very common injury for runners is the Iliotibial Band (ITB) Syndrome (for more on the ITB see The Skinny on: The ITB) — the ITB is a band of fascia that runs down the outside of the thigh. If you are experiencing pain on the outside of your knee or knees when running, it might just be this syndrome, which occurs when the ITB is too tight and disrupts proper knee function.

Here are the main symptoms to look out for:

• Pain on the outside of knee that increases when running, especially running down hill, and the pain disappears soon after you stop running.
• Tenderness when you touch the outside of the knee, with signs of inflammation.
• As the syndrome progresses there may be a sharp stinging pain, or burning on the outside of the knee.

The best way to deal with the ITB syndrome is to prevent it before it starts. I find that releasing the ITB with a foam roller is the best and most direct approach. It can be a little uncomfortable (that is an understatement) at first, but if it is super painful you really need to roll it.

To learn how to roll out your ITB read more

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

• Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.

• If you run outside opt for a dirt path. The softer terrain is easier on your joints.
• Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
• Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
• Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

Want to see what else? Then read more

The last pose we need to learn for Sun Salutation B is Warrior 1. It is a powerful and grounding pose that strengthens your quads, calves, booty, and the muscles in your feet. Working these muscles together helps to build knee joint stability.

Depending on how you do this pose, if you actively arch your back, this pose increases flexibility in your lower and upper back. If you work on keeping your spine straight, this pose will strengthen the muscles in your belly and your back. Both ways will strengthen your shoulders and the muscles in your neck.

You can get into Warrior 1 from Downward Facing Dog.
Step your right foot forward between your hands, turn your left heel in, press into your feet, and lift your torso up.
You want your right foot to be slightly to the right (not directly in front of) your left heel, so that your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward - this is called squaring your hips. Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up towards your hands. Stay here for 5 breaths. You can come back to Downward Facing Dog and then step your left foot forward to do Warrior 1 on the other side.

Hey folks. Ready for the new yoga challenge? It's called Standing Half-Bound Lotus. You can practice with Tree pose first, and then you can work on this pose. It really opens up your hips, one at a time, while challenging your balance. When you reach your arm behind you, you'll also feel a stretch in the chest and front of the shoulders.

Don't forget to get those cameras ready. Go to the YOGA CHALLENGE group. On the left-hand side, click on "Create & Share!" Then click on "Blog." Add a title, some keywords, and then under "Body" click on "Add Image" to upload your picture. Add some words if you'd like and then click "Submit." How easy is that? Getting into the pose in the first place will be the tough part. Can't wait to see your photos!

Begin in Mountain pose. Shift weight into your left foot, grounding firmly, and then bend your right knee. Grab onto your right foot with both hands, and gently pull it up in front of your left hip. If this feels okay, let your right knee drop down. Hold onto your right foot with your left hand and then reach your right arm around your lower back.
You can grab onto the front of your elbow and stay here, or work on grabbing onto your toes with your right hand. Stay here or keep reading to see the real challenge.

Want to see what else you can do? Then read more

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

• From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
• If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
• Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
• Hold here, breathing into any areas of tightness and tension for at least five breaths.
• Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.

Fit's Tips: I like to get into this pose and work each side separately for about five minutes each. Obviously adjust the time if it becomes too intense for you, but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. After doing both sides, you'll be walking differently. Try it and see what I mean.