Runners Series 2: Exercises for ITB Syndrome

Runners Series 2: Exercises for ITB Syndrome

Exercises
Runners Series Part 2: ITB Syndrome What is ITB Syndrome? ITB is short for Iliotibial band. The ITB is located at the lateral (outer) part of the thigh, connecting the hip and the knee joint. ITB syndrome is classified as an overused injury of the connective tissue. Common complaints are pain and tenderness at the area outside the knee. The most common cause of ITB syndrome  is instability of the knee joint or the hip. Resting is a good option to relieve pain, but the pain may resurface again without fixing the root cause -- instability. Sometimes prevention is the cure. Give these preventative exercises a try and see if that it helps. If not, contact us to book a Sports Therapy session and we’ll examine what needs to be strengthened…
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Runners Series: Exercises for Anterior Knee Pain

Runners Series: Exercises for Anterior Knee Pain

Exercises
Running has always been the number one go-to cardiovascular exercise for many. However, many also stop running for good after facing knee discomfort or pain. Running is a high impact activity. Research shows that the amount of force placed on the knee tendon while running is about 4.7-6.9 times the body weight and knee joint compression force is about 7 – 11 times the body weight (Stan L James, MD: Running Injuries to the Knee. J Am Acad Orthop Surg 1995;3:309-318.) A marathon runner takes an average of 25,000 steps during a race, not forgetting all of the other mileage clocked leading to the marathon day. Imagine how much of a load is put on the knee joint! Four of the most common injuries are usually anterior knee pain, iliotibial-band (ITB) syndrome, Achilles…
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3 Simple Desk Exercises

3 Simple Desk Exercises

Exercises
Here are a few simple desk exercises that you can perform at work! Upper Trapezoids (Neck/Upper Back) The upper trap muscle may get tight due to stress or bad posture the elevation of the shoulder associated with bad workplace ergonomics. Start by doing this simple exercise: Sit on your right palm to create an anchor point. Tilt your head towards your left shoulder. If you need more resistance use your left hand to pull your head towards your left shoulder. Breathe deeply into the belly through your nose and breathe out from the mouth. Feel your trap muscle relax. Hold for 30secs to 1min. *** Please do not hold your breath. *** Front of Neck The front of the neck usually contains the most neglected muscles of all. They are…
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6 Easy Stretches To Try

6 Easy Stretches To Try

Exercises
Tired of sitting for hours in the office? Go outdoors, catch some fresh air and don't forget to stretch while you clear your mind. 1. Calves stretch Find a wall or railing Bring your right foot to the back and bend the left knee forwards You should be able to feel a stretch in the right lower part of the leg towards the ankle Breathe in and out fully and feel the muscle relax for 30 secs to 1min. [caption id="attachment_283" align="aligncenter" width="640"] Calves Stretch[/caption] 2. Stretching the quads (front of the thigh) This can be beneficial for people who sit a lot daily. Tight quads can cause lower back pain. Find something stationary for balance purposes as your aim is to stretch not balance Lift your left feet with your…
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