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IT Band syndrome (iliotibial band syndrome) is a very common issue among endurance athletes such as runners, cyclists and triathletes. It can be stubborn and debilitating enough to stop someone from running or cycling altogether! It typically shows up as pain on the outside of the athlete's knee (aka lateral knee pain). To illustrate how complicated IT Band syndrome can be to "fix", we're going to tell you about 3 different athletes who came to see us because they developed knee pain and f...
Posted on 2020-04-25
I think most people would agree that smart recovery is essential when you want to get fitter, stronger, decrease body fat and gain muscle. Many athletes worry about how important and how long they should be foam rolling, what the best massage gun is and wonder about when to schedule deep tissue massage to maximize their recovery from training. See the bottom of the pyramid? These are the things we should all be more concerned with. They’re the BIG rocks. You can’t foam ro...
Posted on 2020-04-13
If you’re a runner and you tell us that you don’t have time to do strength training BUT you spend an hour in a Foam Rolling class, you’re gonna get an eye roll from us! We just feel that your training time would be best served elsewhere. Studies show that proper strength training can reduce oversue injuries by 50%!! Meanwhile, research does NOT support the idea that the foam rolling reduces injury risk at all! Victoria Liu (aka @ironptmom on Instagram) created our clinic&rsq...
Posted on 2020-04-12
This is what advanced pelvic floor rehab looks like in our office. It’s a great one for rehabbing from a run related injury as well: Standing clamshells!Why do this in standing as opposed to the way it’s traditionally prescribed on your side? Because running is 3-5x your bodyweight so you’re gonna need to eventually LOAD your body and that ain’t gonna happen laying down . So sidelying clamshells are a good start but shouldn’t be done forever- you need to move on.W...
Posted on 2020-02-18
Single leg squats is part of our assessment of this athlete with IT band syndrome and knee pain. Can you guess which knee hurts this athlete? You gotta watch the whole video.Background: He is a very strong masters athlete (over 40 years old), is mainly a cyclist who loves to mountain bike and hasn’t run consistently (ever). He decided to do the Spartan Beast in August (because he can and likes the idea of a challenge). The race included 13 miles of running up and dow...
Posted on 2019-12-20
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