Newsletter May 2009
What's on this month?
- Do you have lower back ache or pain?
- Are you an existing Totalbodycare client interested in trying something different?
If so then why not try a 30 minutes Zero Balancing session - £22 valid until 31st May 2009.
Zero balancing is a full body session which is done with your clothes on. It uses gentle stretches and finger point pressure to release tension in the spine, pelvis, feet, neck and shoulders.
Peter said...
Zero balancing helps me to stay injury free. I do a job which puts a lot of strain on my back and I can often feel stiff and achy at the end of the day. Zero balancing helps me to keep on top of this and as time goes on, apart from the occasional flare up my back feels better and better. I feel relaxed, refreshed and positive about the month ahead after each session.
This month's Article;
RUNNER'S KNEE
Do you have the following symptoms?
- Pain on the outside of your knee?
- Pain in your hip and lower back?
- Tightness in the hamstring?
- Pain which comes on during a workout?
- Pain that disappears when you stop running?
- Pain that increases when walking down stairs or running down hill?
If so then you may be suffering from a common condition called Runner’s knee or Iliotibial band friction syndrome.
What is runner's knee?
The tensor fasciae latae muscle runs down the outside of the thigh just below the hip and then via the iliotibial band into the outside of the knee. If the hips muscles become weak on one side then the tensor fasciae latae muscle on the same side compensates and as a result becomes tight and prone to injury. Injury tends to occur where the iliotibial band passes over the bony protuberances of the knee and hip.
Other causes of runner's knee may include;
- Poor foot function and alignment.
- Excess leg muscle tightness due to an increase in training and lack of stretching.
- Running on a cambered or uneven surface.
- One leg longer than the other, this can be caused by pelvic misalignment or a true difference in the length of the bones in the leg due to a fracture.
Things to do to help prevent runner's knee;
- Strengthen your hip and core muscles using a swiss ball.
- Incorporate balance exercises in your training. Anything that challenges your ability to balance and keep balance will help proprioception which is your body’s ability to know where its limbs are at any given time.
- Change your route to ensure you are varying your running surfaces.
- Stretch after every training session.
- Wear supportive shoes that absorb shock well.
- Change your running shoes if you have done more than 500 miles in them.
- Use a foam roller to massage the outside of your leg and reduce tightness.
- Build your training up slowly and take regular rest days to aid recovery.
- Improve your posture; do you regularly cross your legs while sitting? If so this over stretches the hip and weakens it.
- Seek advice from a podiatrist about orthotics. Orthotics are devices worn in your shoes that help realign and stabilize the bones in your feet, restoring your natural walking/running pattern.
- Seek advice from a professional if the problem persists.
This month's stretch;
- Lye on your back with a towel or rope around the arch of your left foot.
- Hold the ends of the towel in your right hand.
- Turn your right leg in.
- Keeping your left leg straight lift it up and stretch it across your other leg. Hold this for 15/20 secs
- Keep the left leg as close to the other leg as possible.
- Stabilise your pelvis with your left hand.
Repeat 3 times on each side.
To strengthen the hip muscles;
- Place the swiss ball under your right hip.
- Lie over the ball and straighten your left leg.
- Rest your head in your right hand.
- Raise your left leg off the ground to hip height.
- Keeping your left leg straight draw the letter A with your foot.
- Go through each letter of the alphabet or as far as you can.
- Ensure that you keep your ankle, hip and shoulder in line and your abdominals are activated.