They call it the “other” runner’s knee injury. Iliotibial band syndrome was the topic of a special session at the annual meeting of the American College of Sports Medicine earlier this month, and for good reason: While it’s less familiar than the cartilage problems that cause the classic “runner’s knee,” it remains the second most common running injury , accounting for about 25 per cent of overuse injuries, and also afflicts many cyclists.
The results presented at the meeting suggest a new approach to dealing with iliotibial band pain. While traditional rehab has focused on lengthening and loosening the stubborn band, early results from a study by the University of Calgary’s Running Injury Clinic show that strengthening the hip muscles may be more effective – not only for rehab, but for preventing the injury in the first place.
Strengthen your hip muscles, try these exercises: Continue reading Treating the IT Band; The other runner’s knee
The strength and mobility of the shoulder depends on the gentle balance of the surrounding rotator cuff muscles. A weak rotator cuff may not be apparent at first because the larger muscles of the shoulder can overpower movement through the shoulder joint. When this happens the shoulder could be on a collision course for injury.
The following exercises will help you establish shoulder strength and rotator cuff balance, helping to prevent shoulder injury.
Check with a doctor if you are unsure of your ability to safely perform the following exercises.
Continue reading Shoulder and Rotator Cuff, Strength and Injury Prevention Program
Preventative Measures to Lower your Blood Clot or Deep Vein Thrombosis (DVT) Risk
Blood Clots (also known as DVT) or Deep vein thrombosis occurs when a blood clot forms in the veins that are deep in your body, often in your legs. Blood clots can be caused by many different things — namely anything that causes your blood not to circulate normally or clot properly.
Many factors that increase your risk of developing deep vein thrombosis (DVT) can easily be controlled though maintaining an active lifestyle and by not smoking. These risk factors include: Continue reading Exercise to Prevent Blood Clots (DVT)