Healthy happy you.
Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road. First off, fascia is a stiff connective tissue (like tendons and ligaments) Read more
The iliotibial band (aka ITB or IT band) runs down the outside of your upper leg and if you run or bike this band of fascia can get tight. So tight it can pull your kneecap out of alignment causing a world of pain. Aside from working the tight IT band with a foam roller it's a good idea to stretch your glutes. The iliotibial band and the glute max, the biggest of the booty muscles, are connected. Read more
When you run, bike ride, or do anything that uses your lower body, it's important to stretch your leg muscles thoroughly. One area that may need a little attention is your Iliotibial band (ITB). This is a long band of fascia (connective tissue) that runs along your outer thigh. Stretching this area will help prevent knee injury or pain, and you can do it anywhere there's a wall. Well, you could Read more
Running can take its toll on your knees and having tight muscles and soft tissue around the very important knee joint can increase the toll we runners pay. That is why stretching is so very important. This stretch targets the iliotibial band (ITB), the thick band of fascia that runs down the outside of the thigh, and it is important because when the ITB gets tight it can pull the knee cap out Read more
I have had lots of requests for thigh trimming exercises and I know a thing or two about bulky thighs - having speed skater thighs myself. A lot of factors are at play when it comes to body shape. There is genetics - when I look at the legs of all my female relatives and see many "speed skaters." But the outer part of the quad tends to overwork and the inner part of the leg and the hamstrings Read more
Longer days plus warmer weather equals longer runs, especially if you're training for an endurance race. While you can often feel that your muscles have taken a beating, the IT band, the fascia that lines the outside of your quad, takes a beating too. Often you don't feel how tight the IT band is until it interferes with your knee joint function and you end up with the Iliotibial Band Syndrome. Read more
When a good workout leaves my muscles sore, I know I'm getting stronger every day and revel in the pain. But when a long run leaves me with achy knees, I'm reminded that I'm getting a little bit older and a little more creaky. Unfortunately, my knees have been talking back a lot lately — just another reminder that as your age increases so does the amount of time you need to spend doing body Read more
No matter your fitness passion, from snowboarding to CrossFit, you likely do squats in your sweat sessions — they're a fitness staple. Sometimes, the more simple the move, the more careless we become when doing it, and before you know it you have sloppy squats. Here are four common mistakes that plague the standard squat. Next time you head to the gym, take a little time to get back to basics Read more
Some of us are extreme health nuts, taking care of our bodies by shopping solely at health food stores, snacking on kale chips, and cooking up quinoa. Another way we can travel on the healthy path is with exercise. Running is one of the most popular ways to stay in shape, and some people are completely obsessed. Are you? Here are 10 signs that designate you as a born-certified running Read more
Even with the longer days of the Summer months, I sometimes feel like there is so much training to do and so little time to pack it in. Upping your mileage certainly brings increased stamina, so you can "bring it" at your races, but it can also mean increased injury risk. Overuse injuries are the bane of any runner's well-laid training plans. And that is where some prehab comes into play. You can Read more
