Study of the Week: The Surprising Iliotibial Band

Possibly one of the most frustrating chronic injuries in athletes it iliotibial band friction syndrome.  The unrelenting lateral knee pain that no matter what you do will not go away unless considerable time is taken off from training.  "The Surprising Iliotibial Band" looks at the anatomy of the IT band and challenges the long thought idea that the band flips over the lateral part of your knee and thus causes you pain.  As it turns out, they found that the IT band does not move front to back but in a inward and outward motion that occurs when the knee is flexed and extended (see picture).  Along with this the authors found that the band actually wraps around the lateral quad and attaches deep to the femur.



 

Continue after the jump:

The Beginning Runner

New to running?  Trying to get started or just returning from a nice little vacation from it?  With information running rampant and in abundance it is often times hard to know exactly what you should or should not be doing.  This is an attempt to help out the beginning runner with a few basic tips.

Shoes:  Unless you were blessed with high arches that hold you should almost automatically assume that you need a "support" shoe.  Something that offers you extra arch support for doing all your distance running.  This will allow your arch to help maintain its form and is a preventative measure for plantar fasciitis and shin splints.  Going to any running shoe specific store should suffice as the employees there should be able to guide you to the correct shoe.

Running Style:  As noted in the article below there is no perfect running style for everybody.  For the recreational runner your body will in essence choose the running style that suits it best.  The body is lazy in the regard that it will find the most efficient way to complete whatever task it is required too on it's own.  If your running style does not cause you pain then it's most likely safe.

More information on Running Progression and Recovery after the "Read More"

Shin Splints: A Mystifying Injury...

Anyone who has taken up running as a sport, a hobby or just got dragged into running a 5K has undoubtedly experienced some kinds of shin pain and been diagnosed (through self or medical professional) with "shin splints" but rarely are given a full explanation as to what it is and why it hurts.  Shin pain is generally experienced in one of two locations (sometimes both).  Typically seen in shorter distance runners the pain with be right on the front of their shins and are tender to the touch.  The other location of "shin splint" pain is along the medial border of their shin or the inside of their shin.  This is often seen in long-distance runners or people who are new to the sport.

What is a shin splint?
What makes this injury difficult is the multiple issues that could be causing the problem.  The most extreme issues that could be causing you shin pain is an actual stress fracture.  This is another hard diagnosis as many of them do not show up on x-ray until they actually begin healing.  They can be seen on x-ray when callous formation shows up on x-ray.  If you have the means, often times a MRI is also useful for diagnosing this injury.  Other causes include but are not limited to periositis (bone pain), medial flexor tendonitis, fallen arches, or calf tightness.

Inspiration/Success: How bad do you want it?

If this doesn't get you a little inspired to work out or just keep working hard to reach your dreams...I'm not sure what will.

More picture after "Read More"

Courtesy of Shock Mansion

A Safer Shoulder Workout

Link: A Safer Shoulder Workout

Great article for safety when doing the upright row.  The risk of pulling too high for that last little bit does not outweigh the risk of possible impingement syndrome which is a time consuming chronic injury that will take much to long to heal and cause you issue in your other workouts.

Agreed on eliminating behind-the-neck shoulder presses and behind-the neck pull downs if you have pre-existing shoulder problems.  Unless training for a specific reason this way (i.e. bodybuilding) there is not marked benefit that these exercises can bring to you.  They place your shoulders under extreme pressure and tension.

As always, feel free to contact me with any other questions or other alternatives.

Joel Luedke