Guardians of Grail

cheapbag214s · Posted: Mon 18:51, 09 Sep 2013 Post subject: How Can Runners Prevent ITBS

How Can Runners Prevent ITBS,[url=http://discountduveticajackets.webmium.com/][b]デュベティカ激安[/b][/url]
One of the most common overuse injuries among endurance athletes is ITBS. ITBS is Illotibial Band Friction Syndrome. Other common names for ITBS are Illiotial Band Syndrome and IT Band Syndrome. ITBS is a common cause of knee pain among cyclists and runners. In fact,[url=http://parajumpersoutletdanmark.albirank.net/][b]Køb Parajumpers Jakke outlet PJS Parajumpers jakker Udsalg Danmark 2013[/b][/url], ITBS has been reported in up to 12% of distance runners.
The most frequent complaint of ITBS sufferers is pain at the outside of the knee. They will typically report that the pain will come on at a predictable distance and then worsen throughout the remainder of the run. This pain usually goes away at rest. In its later stages,[url=http://duveticadownjackets.webmium.com/][b]http://duveticadownjackets.webmium.com/[/b][/url], the same pain may begin with other,[url=http://duveticaonline.halod.com/][b]デュベティカアウトレット[/b][/url], less stressful activities,[url=http://discount2013duveticajackets.webmium.com/][b]デュベティカ店舗大阪[/b][/url], such as stair climbing or even walking.
So what exactly is ITBS? The Iliotibial band is a thick reinforcing band of tissue that stabilizes the outside of the thigh and upper leg. When the knee is bent at about 30 degrees,[url=http://duveticaonline.halod.com/][b]デュベティカ激安[/b][/url], the IT band changes position and moves backward behind a prominence (the lateral femoral condyle) at the outside of the knee. In the simplest terms, ITBS is an inflammation of the outside of the knee from repeated friction as the knee bends. The IT band snaps back and forth across this bony prominence,[url=http://parajumperslongbear.webmium.com/][b]http://parajumperslongbear.webmium.com/[/b][/url], which makes it become irritated.
There are a number of many know causes and factors contributing to Iliotibial Band Friction Syndrome. People who are bow-legged,[url=http://duveticajacketsmenonsalejp.halod.com/][b]デュベティカダウンジャケット[/b][/url], a tight iliotibial band,[url=http://duveticajacketsoutletjp.albirank.net/][b]デュベティカ激安[/b][/url], have high arches,[url=http://duveticajacketsmenonsalejp.halod.com/][b]ダウンジャケットメンズ[/b][/url], or a limb-length discrepancy are more at risk. All of these conditions can increase the amount of shock transmitted through the leg to the knee. One study actually found 42% of all ITBS cases to be associated with training errors such as increasing miles too quickly. Nearly half of those cases caused by training errors could be attributed to a single excessive harmful training session.
Other ways to prevent ITBS include the use of custom orthotics to correct for deficits in pronation. If you are bowlegged, have high arches,[url=http://duveticajacketsmenonsalejp.halod.com/][b]デュベティカダウンジャケット[/b][/url], or a limb length discrepancy,[url=http://discount2013duveticajackets.webmium.com/][b]デュベティカ青山[/b][/url], orthotics can correct the biomechanical shortcomings you were born with,[url=http://duveticaonline.halod.com/][b]デュベティカダウンジャケット[/b][/url], increase running efficiency,[url=http://duveticajacketsjp.albirank.net/][b]デュベチカ通販[/b][/url], and help prevent injury. If you have any of the these conditions, avoid shoes that decrease pronation. Do NOT use shoes labeled "stability" or "motion control".
Stretching is a mainstay of prevention of the initial injury or re-injury. To stretch the IT band,[url=http://duveticajacketsmenonsalejp.halod.com/][b]デュベティカ激安[/b][/url], stand with your hand out in front of you,[url=http://duveticaonline.halod.com/][b]ダウンジャケットduvetica[/b][/url], holding onto a surface such as a counter for balance. Cross your right leg behind the left leg. Now lean to the left and you will feel an increasing stretch at the right hip. Try to hold this stretch for fifteen seconds. Perform the stretch three times for each side.
If you do develop IT band syndrome,[url=http://duveticaonline.halod.com/][b]デュベティカ店舗[/b][/url], icing and anti-inflamatories are the usually treatments. The most successful treatments have included immobilization,[url=http://discountduveticajackets.webmium.com/][b]デュベティカ店舗[/b][/url], icing,[url=http://duveticajacketsjp.albirank.net/][b]デュベティカダウンジャケット[/b][/url], stretching and a quick return to activity. Interestingly,[url=http://duveticajacketsmenonsalejp.halod.com/][b]デュベティカアウトレット[/b][/url], running at faster pace has been correlated with a lower incidence of ITBS. This is because the higher cadence requires the knee to remain flexed at a higher degree and decreases the amount of friction to the IT band. This being the case, you should shorten your stride and pick up the cadence.
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