If you’ve ever dealt with jogging, recreational or professional, the chances are that you have met with some of the more common injuries that accompany the sport.
One of the most sensitive body parts of runners in the knee , but not every knee pain a sign that you are seriously injured. The so-called Iliotibial tendon syndrome is often mistakenly attributed to an injury of the knee. It is persistent and exhausting pain, which except for runners occurs in various activities with repetitive movements of the knee curl.
Pain on the outside of the knee
Iliotibial tendon extends from the hip along the outside of the thigh and ends below the knee. It is also the place where the most common pain in the sprain is or inflammation, and because of it we can often reach the wrong conclusion that this was a knee injury. When the tendon overstrung, it is prone to friction with the bone structure outside of the thigh, causing inflammation.
Pain may occur during training, and can last longer time in everyday activities.Sometimes it can be very intense so that we even have possible difficulties in walking.
Various causes of
There are three main factors that lead to problems with Iliotibial chord: inflexibility, excessive pronation and too weak pronation. Pronation is the natural movement of feet turning inward in contact with the ground. It is worth mentioning the wrong choice for a running surface (eg, run by the courts that are inclined to one side), and inappropriate footwear worn, too intense and too frequent training sessions, as well as anatomical causes – such as unequal leg length, and thewomen’s broader pelvis, leading to increased pronation, and thus a greater risk for Iliotibial syndrome.
Level of flexibility Iliotibial tapes you can check with the so-called Ober test , but to avoid confusion that can arise with this ailments, be sure to visit an orthopedic doctor who will do detailed clinical examination to reject all other possible causes and different tests to diagnose and work with you to try to determine the cause (flexible cord, your body biomechanics, footwear ..).
The rest is part of the training
Rest is the first thing your doctor will suggest . Will advise you to use cold compresses to reduce inflammation, a change of running surface, or orthopedic cushionedinsoles , flexibility and strength exercises, physiotherapy and sometimes, in rare cases, when none of the recommended actions does not give the desired results, consider the operational procedure in order to relax the tendons.
three most important things that you can instantly install in your training are warming up before a workout, gradually cooling and stretching after a workout. Particular attention to stretching exercises Iliotibial Ober test tapes, exercises for flexibility, sheets and flexibility exercises for the hamstrings thighs.
- advisable is to keep a training diary and to be able to connect to the possible occurrence of a problem
- thorough inspection of footwear and consult with experts on the type that best suits your type of material
- that the pain is the most common indication that you are doing something wrong, try to become aware of all movements during certain activities to Detect one that eventually could be causing the problem.
Although it is said that to avoid injury makes the difference between superior and average athlete, we probably have all sometimes find ourselves in a situation that we forced us over a reasonable limit. So remember, pain is not your enemy but a friend who tells you that you have the border dangerously close, and that somewhere something is wrong. Progress is not possible through ignorance but through recognizing its limitations.
Stretching Iliotibial tendon : Stand so that your right side is facing the stationary surface (wall, pole, tree ..) and lean right hand. Cross right foot behind left. Tilt right hip to the ground relied on by the focus shifted to the right leg. It is your left knee bent and right is right. Hold. If implemented properly exercise you will feel the tension outside of the right hip and upper right thigh. Repeat on the left side. When stretching, movements should generally be gentle and brought gradually. Each movement is necessary to keep the 30 seconds.