Iliotibial Band (ITB) Syndrome is an overuse injury which causes pain on outer part of the knee. Common to runners, hikers and cyclists, there are several factors which may contribute to it development. David Burnett shares some modifiable tips and exercises to reduce pain or avoid injury from the start. Let’s find out more!
Be Fit to Run
Written by: Allison Gaudet MScPT, BSc(Kin), MClScPT(Manip), FCAMPT, AFCI, Registered Physiotherapist
The sun is shining, gyms are closed, and times are currently uncertain. Maybe running is a sport that you have always loved, maybe it’s something that you have always wanted to take up, maybe it’s something you used to do and now have found the time to bring it into your world.
Did you finish last season with sub-50 min 10kms and want to pick up where you started? Have you had a goal of running a half marathon distance?
Running is a sport to be appreciated for so many reasons. The logistics of running are relatively simple: all you need is a pair of sneakers and an open road. In this time of chaos, running is an easy workout to incorporate into your world.
Some misconceptions about running have been around for decades. Running should not be the only strategy to get fit. You should be fit to run. You have been running since you were approximately 24 months of age and many of have never been instructed on HOW to run. There are certain biomechanics that have been suggested to be optimal. There is no recipe card that works for every single person, but there are general rules. Without addressing some strength or mechanic faults, injuries can occur and then running, one of the only means of physical activity, could be restricted or halted.
Some general tips and tricks
1) Improve your single leg stance ability – statically and dynamically. Are you able to stand on one leg? Traditionally you train on two legs. You lift heavy weight on two legs, you do two-legged body weight exercises but yet you do life on one leg. You walk up and down the stairs on one leg. You walk one foot in front of the other. You run with one leg and then the other. Truly, running is a series of single leg squats. Before you can single leg squat, can you even stand on one leg? When I test single leg balance, overwhelmingly I receive a response of “oh I have bad balance”. My question is, “how is your body supposed to swing legs and arms around a single leg stance, if you can’t stand on one leg on its own?”
2) Make sure you can’t tell which leg is your dominant leg. Do you have one leg that is stronger and has better balance? You want an equal distribution of power and strength on each leg independently for optimal force production and absorption. Two-legged strength training will inevitability make you favour the stronger leg, without even realizing it. Make sure you integrate single leg strengthening into your program.
3) Determine what your goal is for running and then work backwards in the programming. If your end goal is to run 5km in less than 25 min, you ultimately have to put together 5 rounds of 1km runs at 5min/km pacing sequentially. Can you run even 1 km at a 5min/km pace? If not, that’s ok, we just need to start programming intervals that get your speed, power and strength gains to match your goals.
Test for Single Leg Balance
4) Add mobility and stability programming into your routine. If you have better range of motion, you can produce force over a greater area and therefore become more powerful. Only running to get better at running is inefficient. If your goal is to become better at running, you need components of mobility and strength to improve your performance.
5) Core stability is an essential aspect of running fitness. In order to produce proper mechanics and efficient force production, you need a solid foundation. If you are sloppy through your core (hips to shoulder region) there is no solid place to start the force production, mobility, balance and absorption aspects of running. Your legs may cross midline because you lose the strength through your hips to keep them in an optimal pattern or many other mechanic faults can emerge as well, especially during a fatigued state.
with at home equipment
Side Plank Leg Lift
6) Ensure you are stepping lightly during your run. People who stride with heavy steps increase the ground reaction force through their foot, ankle, knee and hip. Even a simple cue such as “run lighter” or “make it so I can’t hear you when you run” can greatly reduce the impact and how much force is taken up into the joints.
7) Be accountable to yourself and to your cheer squad. Surround yourself (virtually-obviously in this time) with a group that you are accountable to. Find a person or a group that you have similar goals with or that you tell your run routine to. Maybe find a virtual training partner. You both go out on runs separately and then message each other to comment on how great or terrible the run was.
The fact that you are even starting or continuing a running routine in this time is so commendable. Remember that no matter how fantastic or difficult the run feels, you are better than where you were before because you got out to move. Even if it was the toughest training session mentally and you walked more than you ran, you still are better than before you started. Walk-run programs are a fantastic training tool. One runner who I admire so much runs and competes full marathons with a 10min run/1min speed-walk pace. She is a strong runner and out-performs so many other steady-state runners because she pushes her limits for that 10 min, lets her body recover, and then does it again. Her interval-marathon training and competition keeps her performing successfully year after year. Remember, there isn’t one recipe card or one training tool that is universal. Make it fit you. Make it match what you want. Keep moving and stay healthy.
Follow along with Allison
Watch the video to see the full exercises and get yourself fit to run
Allison Gaudet MScPT, BSc(Kin), MClScPT(Manip), FCAMPT, AFCI
Allison joined GRSM in August 2017. Allison graduated with her MSc Physical Therapy from the University of Alberta in 2009 and her BSc Kinesiology(Hon) from the University of Waterloo in 2005. Most recently she completed her MClSc Physical Therapy (Manip) at Western University in July 2017. She is a Fellow of the Canadian Academy of Manipulative Physiotherapy (FCAMPT). Fellows that have completed extensive post-graduate education have attained internationally recognized qualifications in hands-on manipulative therapy. They provide focused treatment based on research-guided techniques that speed up patient recovery while educating them about their condition to reduce the risk of relapse. Allison is also certified in acupuncture through the Acupuncture Foundation of Canada Institute. She has also completed training in various soft tissue techniques. Along with these designations, her passion lies in working with athletes from all aspects of life ranging from youth to the elite performance. She focuses on injury prevention, keeping athletes in sports, sport performance, ACL(knee) rehabilitation and chronic ankle instability. She has had the privilege to participate various trainings focusing on injury prevention programming and sport performance dryland training which facilitates her passion working with numerous sports teams and individual athletes, young and old.
Her journey led her down many exceptional pathways including working with the Canadian Armed Forces at CFB Edmonton over the past 4 years, while continuing to work with the injury prevention team at an elite sports physiotherapy clinic in Sherwood Park, AB where she spent most of her time before engaging fulltime with the Canadian Armed Forces. She worked with varsity athletes and teams from universities throughout Western Canada, Alberta Soccer Association coaching staff, soccer academies, basketball and rugby teams, hockey academies, swim clubs, track athletes and a multitude of other athletes.
Allison extends the passion of her work into her active lifestyle. She loves to cycle (road and mountain bike), play volleyball and find various hiking and camping adventures – front and back country. She is also an avid sports fan – notably baseball, hockey, football and basketball.
Virtual Appointments at GRSM
Although we cannot open our physical doors, continued treatment and new assessments are available through virtual rehabilitation. This form of treatment may be very new to some, but others in our field have been practicing virtual rehabilitation for years in remote areas, in pelvic health and with clients who have trouble travelling to a clinic. Virtual assessment and treatment is completed in the comfort of your own home with flexibility in timing, either face to face on a secure platform or over the phone.
Due to the importance of providing continued care during these unprecedented times, most insurance companies now provide coverage for virtual rehabilitation. We do however encourage everyone to confirm this with their insurance provider.
If you are still not sure if virtual rehab is right for you, email us at email@example.com. One of our registered physiotherapists will connect with you to discuss your personal rehab needs.
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