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May 11 2011

How to deal with IT band friction problems

by Sue in Half Marathon Training, Healthy Living, Rehab Exercises, Running

One of the most common pains suffered by runners is discomfort on the outside aspect of the knee, or just below the knee. This can be a very debilitating condition that has stopped people from being able to continue training. It sometimes develops into a “snapping” or clicking on the outside of the knee as well. The gist of the problem is the lower portion of the IT band frictions on a bony prominence particularly when the leg moves from knee flexion (bend) to knee extension (straightening). Many common activities involve bending and straightening the knee repeatedly other than running (cycling, hiking, going up stairs) so this can be a rather common complaint.

Apr 04 2011

Knee pain from running down hill, can it be stopped?

by Sue in Half Marathon Training, Rehab Exercises, Running

If your knees hurt from running, you are definitely NOT alone! Four million Canadian runners who suffer from knee pain every year.

Last month, a team of researchers at the University of Calgary (from the lab where I had my 3D gait analysis done), published a study in the Journal of Athletic Training showing how runners with knee pain can benefit from an intensive hip-strengthening program.

The hip muscles are some of the largest muscles in the body(and therefore technically the strongest too, by design anyhow). They have roles in keep the pelvic level and the knee aligned underneath us. But, I have seen time and time again, runners who have very weak hip muscles. They may not currently be in pain but if they increase their intensity or increase the loads (ie. by running downhill when the body is not used to lots of downhill running), breakdowns can occur.

Apr 04 2011

Is it possible to prevent an ankle sprain?

by Sue in Half Marathon Training, Rehab Exercises, Running

Trail running is quite popular here in Squamish, due to the fact that we have beautiful spaces to explore right in our backyards. But running on such uneven ground puts us at risk for spraining our ankles, a very common “traumatic” running injury. While there are no guarantees you won’t sprain your ankle, there are a few things to know that could reduce your risk, whether you are a “recurrent sprainer” or someone lucky enough to have never sprained before.

Mar 15 2011

Perform your clamshell exercise properly

by Sue in Rehab Exercises

While this is seemingly a very simple exercise, to facilitate the correct muscle in this movement (namely the glute medius) it’s important to set yourself up correctly.

Watch this very accurate 2:30 video by Robertson Training Systems as it takes you through the proper set up.

Oct 26 2010

Easing the tension of TFL

by Sue in Karen's Posts, Rehab Exercises

TFL: Tensor Fascia Lata

by Karen Ogilvie PT

This has become my new favorite stretch! Not only is it one I have to do often, but its also one that I am frequently demonstrating, explaining, drawing, reviewing, and REVIEWING with clients! It’s a tough one for the stickman to illustrate! So hopefully this picture, taken on a sunny, Fall hike in Bralorne, will save us all a little confusion.

Tensor Fascia Lata is one of those muscles that I work on with people frequently; it loves to get short and tight. TFL also likes to take over jobs that are not its own, putting other muscles out of work. Because of its attachments to the IT band, TFL is often a culprit in knee pain, iliotibial band syndrome (ITBS), patellofemoral pain syndrome (PFPS), and even meniscus injuries. It also contributes to hip, pelvic, and low back dysfunction. For such a small muscle, it can really wreak havoc on your body!