How to Fix Wrist Pain For Lifting

                    

For a lot of people the main cause of wrist pain is they lack strength. They're not strong enough to tap a keyboard or push a mouse without coming down with some sort of wrist pain.

That it should come to this, the species designed to draw water, chop wood and climb trees can no longer do what appears to be the cushiest of tasks without experiencing wrist pain.

Coupled with a lack of strength, some muscles have become tight and drawn bones out of alignment.

Studies done by the Musculo-skeletal Fitness Institute indicate that

- only 5% of people have a good strength and flexibility training program.

- only 10% of people have a good flexibility training program (without the strength training component.

- only 17% of people have a good strength training program - but no flexibility training component.

Compared with people who do no training at all, these people are not in bad shape, they experience relatively little musculo-skeletal pain.

People without a strength and flexibility training program are placing themselves at grave risk of some sort of musculo-skeletal dysfunction, including wrist pain.

If you sitting down all day, if you're more than 15 Kg over weight and you have neither a strength nor a flexibility training program, sooner or later you could be in big strife.

Parts of your body start will start experiencing pain. It's pretty much pot luck which part will experience the pain first. If you're reading this article then it's probably wrist pain that you're concerned about.

How to relieve wrist pain will depend on what you, yourself are prepared to do.

For starters you need a good general strength training program. At home that would be situps, pressups, squats and the superman back arch. At the gym it's a good all round strength training program that includes pushing out, pulling back, pushing up and pulling down.

On top of that you need a specific strength training program. There are some specific wrist strengthening suggestions in th'Fix Wrist Pain' ebook, availkable at the Global Back Care website.

Then you need a general flexibility training program. You can't go past yoga and the exercises in the 'Fix Wrist Pain' ebook.

The reason why you need a good general flexibility training program is because the body is a musculo-skeletal ecosystem; what's going on in one part may well affect another part. There is a principle that says the cause of the pain is rarely at the site of the pain, so don't just heat and pulsate the spot where it hurts.

For instance if you have tight hamstring and buttock muscles there's a good chance your pelvis will drift out of alignment and with it your shoulders, arms and wrists. If you have weak and tight shoulders

Finally you need a specific flexibility training program for your wrists - arms and shoulders.

If you're prepared to do whatever it takes there's a good chance that in a few months time, poor function will have been restored to good, the pain will have disappeared, you'll be feeling better.

WHAT IF YOUR WRIST PAIN IS A MEDICAL PROBLEM?

It's highly likely that you don't have a medical problem, it's a fitness problem and you can't fix a fitness problem with a medical solution.

Drugs to mask the pain coupled with heating, rubbing, pulsating, vibrating and electronic stimulation at the point where it hurts won't fix the underlying problem if it's caused by a lack of strength and flexibility. These therapies may relieve some of the pain, they may help speed up the rehab process but they won't take the place of the strength and flexibility exercises you need to do for yourself.

In fact it's a big ask expecting to get better by having someone do something to you. Sooner or later you need to do something to yourself. Just relying on therapy may well divert your attention away from the strength and flexibility training program that's going to fix you up.

Whilst most people don't have a serious medical problem it's worthwhile getting yourself checked out just in case. You may have a carpel tunnel problem that can be easily remedied by a simple surgical procedure. It's not something you have to put up with.

But also keep in mind that once you've had the medical fix, you need to embark on a serious strength and flexibility training program - for your body and your wrists, arms and shoulders.

It stands to reason, you don't get stronger or looser by heating and rubbing your wrist. Just doing that doesn't treat the cause of the problem. In my experience the cause of the problem is a lack of strength and flexibility.

There are three key wrist pain exercises that I recommend. If you click on the Fix Wrist Pain tag at the Global Back Care website you can get the free eBook in which these exercises are outlined. Of course there are a lot more than three that I'd advise you to do, but these are must-do exercises.

In the meantime stay tuned, highly tuned and it remember, if you want to know how to relieve wrist pain start a wrist pain strength and flexibility training program

John Miller

Canberra (Australia) based physical educator, John Miller is the Director of the Musculo-skeletal Fitness Institute. The Institute is dedicated to improving musculo-skeletal health. John conducts corporate health programs around Australia. His most popular program is the CrookBack Clinic. He is the author of a series of ebooks including, 'Fix Back Pain', 'Fix Neck Pain', 'Fix Shoulder Pain', 'Fix Wrist Pain', 'Fix Hip Pain', Fix Knee Pain', 'Fix Achilles Tendonitis, Calf and Shin Pain'. If you would like to read more about how to relieve wrist pain go to the Institute's Global Back Care website, www.globalbackcare.com/relieve-wrist-pain/

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The Return of Old School Break Dancing Moves

                   

If you thought your break-dancing days were over then think again. I'm sure the above warm up took you back to a time when your body never let you down. These days, you need to Bulletproof your wrists against injury, particularly when performing any sort of pushing or pressing movement.

A common injury when doing a lot of heavy pressing, such as bench and military press, is a sprained wrist. This is due to the extra flex-ion or hyper extension that happens to the wrist when under a heavy load. This usually occurs on days when the trainer is working their shoulders or chest muscles.

There are three ways to prevent yourself from suffering from a sprained wrist. For the purpose of this article I will be using the bench press as the example exercise.

The first, is simply to warm up. The purpose of a warm up is to get the blood pumping and the muscles, joints, ligaments and tendons ready for exercise. So many trainers walk into the gym and start off lifting moderate to heavy loads without a thought of warming up.

A warm up is very important and only takes 5-10 minutes. I should also note that dynamic stretches are more beneficial than static stretches.

Secondly, when performing a lot of pressing movements trainers tend to concentrate more on just making sure they can lift the weight, opposed to lightening the load, having better technique and feeling your muscle work. For example how many people have you seen doing bench press with their wrists bent right back (hyper extended). After performing rep after rep of a bench with a bent backward wrist there is no wonder why they have a mildly sprained wrist. When you do heavy pressing movements concentrate on keeping your wrist straight, (I like to use the phrase to keep the wrist 'rock solid'.) Doing this will decrease the chance of a sprained wrist from having your wrist at an awkward angle.

If your wrist is still sore even after keeping it straight then you may need to use some wrist wraps. Wrist wraps are elastic and wrap around the wrist and prevent it from flexing and extending. In other words wrist wraps keep your wrist in a straight 'rock solid' position. The use of wrist wraps will prevent your wrist from flexing or hyper extending to the point of injury.

Wrist wraps are a really great invention and, depending on your training regime could be useful for you, especially if you consistently train with heavy weights.

It is very important that you stretch out the muscles you have been working. When lifting you are constantly contracting your muscles and they become tighter and tighter. If you are doing a lot of heavy pulling movements your forearms can become extremely tight resulting in a muscular imbalance in the forearm muscles. This can also be a factor in wrist injuries while performing heavy lifting.

In conclusion if you are constantly lifting heavy weights the smaller joints, such as the wrists, can attain an injury. Implementing strategies such as warming up, using wrist wraps and stretching will protect you from injury. Another important injury prevention strategy is looking at your lifting technique. If your wrists are continually hyper flexed or hyper extended then it is only a matter of time until you suffer an injury.

Author: Matt D'Aquino

http://www.workoutsforjudo.com

Matt is the founder of Beyond Grappling fitness and conditioning. He is a 2008 Beijing Judo Olympian as well as nationally ranked freestyle wrestler and National Champion in Brazilian Jujitsu. Matt has a passion for teaching all aspects of grappling especially the fitness and conditioning aspect. Recently he has been traveling the world aiming to qualify for his second Olympic Games.

To learn more about Matt and his fitness and conditioning training visit http://www.workoutsforjudo.com.

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CrossFit Wrist Mobility with Ben Smith

                     

Wristy Business...Is wrist pain interfering with your CrossFit training, yoga practice or general workout or Life?

Wrist Pain: Our hands, by design, were not intended for weight bearing, so it's no wonder that many of us experience pain or discomfort when assuming those Pilates or yoga positions that require us to do just that -bear body weight on our hands. Discomfort may simply be a result of mild limitations in wrist range of motion, improper alignment of shoulders, arms and hands or reduced core and arm strength. Gentle and gradual stretching and strengthening exercises, along with proper body alignment and weight distribution may reduce your wrist discomfort in weight bearing positions. However, for some of us, even with good strength and proper form wrist pain persists. A close look at the anatomy of the hand reveals why.

Hand Anatomy: The hand is designed more for mobility than stability. It is composed of 27 small bones, muscles and ligaments that allow for a large amount of movement and dexterity, enabling us to perform a multitude of daily activities requiring fine precision and coordination. The two bones of the lower arm, the radius and ulna, meet at the carpal bones of the hand to form the wrist. Unlike the foot the hand does not have a large bone cushioned with a fat pad for bearing weight, but has small bones surrounded by soft tissue, including the nerve and blood supply. The median nerve crosses the wrist through the carpal tunnel. These soft tissues of the wrist, including the ligaments and tendons, are subject to strain when we are weight bearing on a fully extended wrist such as in a push-up position.

The Culprits: As a simplification, the common causes of wrist pain are grouped into 4 categories:

Overuse: too much repetitive movement or joint impact

Injury: wrist fractures, strains & sprains

Lack of conditioning: weak muscles, poor range of motion, improper form

Aging or Disease: arthritic changes in the joints, inflammation, diabetes etc.

Which category does your wrist pain originate from?

Overuse: One common cause of wrist pain is Overuse, clinically known as RSI - Repetitive Stress (or Strain) Injury. Long periods performing the same movements, such as typing on a computer, playing a musical instrument or doing sun salutations, can lead to RSI. Carpal Tunnel Syndrome (CTS) a leading cause of wrist pain is grouped in the RSI category.

What do you do about RSI?

An important first step in treating an overuse injury is to rest - stop doing what is causing you pain to allow healing time. The reality, however, is that many of our repetitive movements are related to our livelihood such as data input, graphic design, dental hygiene, massage therapist or fitness instructor, so to stop completely might result in a few bounced checks. If complete rest isn't an option, two ways to decrease repetitive joint stress are through task and schedule modification.

Suggestion One: Modify Your Activity

Once you've identified the specific task(s) that's aggravating your wrists (or other joints) look at how frequently or for what duration you're performing this task.

Modify your Schedule: The objective of modifying your schedule is to reduce how often and how long you spend doing the pain inducing task. Urgent deadlines, productivity ratings or financial stress are real factors that contribute to overuse injuries. Many smart industries have implemented job rotation and other programs to reduce RSI in the workplace, thus saving money on workman's compensation claims and lost productivity. Practical examples for modifying your schedule may include:

1) Part Time Work: a schedule of Monday, Wednesday and Friday will allow a day of rest in between.

2) Plan Ahead: instead of spending 6 hours banging out a report on the computer spread it out over 4 days for 1 ½ hour each day.

3) Set Time Limits: Break up the problem task into shorter time segments with rest and stretch breaks built into your day.

4) Job Sharing / Rotation: Can you recruit a co-worker to assist you or swap tasks with? Look at all options for creative scheduling.

Modify the Task: The objective here is to use an alternate method to accomplish the task, which may require a different set of muscles or reduce muscle tension and joint stress.

1) Change the Method: If you're a fitness instructor with a wrist injury, give verbal directions instead of demonstrations. If you spend your day on the computer consciously reduce keyboard time by limiting your email correspondence - pick up the phone and make a quick call instead.

2) Change or Modify the Tool: Examples include using a track ball instead of a mouse, substitute an electric tool for a hand tool and increasing the diameter of the tool to open the grasp of the fingers and thumb.

3) Modify your Body Position: Use an ergonomic keyboard, set up your 'work station' optimally for your body and alternate standing with sitting.

4) Use your non-dominant hand: If your wrist pain is primarily in your dominant hand try to develop the skill to accomplish the task with your non-dominant hand. Start with something simple like stirring while cooking or dialing the phone then work towards using your computer mouse with your opposing hand. This may be challenging but is very useful and good for your coordination.

Suggestion Two: Incorporate frequent stretch breaks into your day.

Whether it's an occupation or leisure pursuit that's resulting in RSI, do strengthening and stretches that move your body, limbs and joints in the opposite direction of the repetitive motions you're engaged in. Computer use is a big culprit of wrist pain, since many people now spend hours of their day at a keyboard and monitor. The typical computer posture takes its toll on your back, neck, arms and hands -possibly resulting in Carpal Tunnel Syndrome. Break up long hours at the computer by scheduling intermittent breaks to stand up, move around and stretch. Do these simple stretches several times a day in standing or from the comfort of your chair.

Hold each stretch for 3 to 5 deep breaths:

1) Stretch shoulder and arms: Reach back from the shoulder rotating the spine, straighten your elbow and rotate your palm up, extend the wrist slightly or keep neutral then straighten and spread the fingers apart. Deepen the stretch by rotating the neck so your face is turned away from your stretched arm. Repeat with the other arm.

2) Rotate both wrists several times clockwise then counter clockwise.

3) Stretch finger flexors: Extend fingers and place them together in a prayer position. Press fingers firmly together and spread them apart keeping fingers straight. To increase the stretch, gently pull the wrists apart 1 or 2 inches while keeping fingers together.

4) Stretch wrist in extension: Continue in prayer position with fingers and wrists pressed together. Start with your finger tips at your chin, and then slowly slide hands down towards your waist keeping the wrists pressed together. Go as far as you can comfortably & hold stretch for several breaths. If you feel discomfort in your thumbs simply cross them on top each other instead of pressing together.

5) Stretch wrist in flexion: Flip your hands over so the backs of your hands and fingers are touching and pointing down. Start with your hands at your waist and move slowly up to chest height keeping the backs of the hands pressed together. Fingers dangle loosely while the top of the wrist joints are stretched.

6) Gently shake shoulders, arms, wrists and fingers.

This series of stretches, each held for 5 deep breaths, only take a total of 3 minutes to do! A simple and healthy way to incorporate this routine into your day is to drink lots of water. Every time you get up for a bathroom break, do your stretches before resuming work.

Recap

Is wrist pain interfering with your fitness pursuits, work or life? If so, what's the culprit? Too much keyboarding, weight bearing on your hands or other repetitive activity may be an underlying cause of your wrist pain. If you have an overuse injury - first try to rest! Next modify the activity through creative scheduling and use of alternative methods, tools or props. It's also important to develop a stretching & strengthening program to counteract the negative effects of repetitive movements on muscles and joints. Our bodies were designed to move in a multitude of directions, so mix it up and bring some balance and variety into your weekly routine. You know what they say...Variety is the Spice of Life!

Disclaimer: If you have significant wrist pain resulting from a more serious issue such as joint inflammation, arthritis, carpel tunnel syndrome, previous fractures or surgeries of the wrist, it is essential that you consult your health care practitioner prior to beginning a wrist exercise program, Pilates or yoga practice.

Paula Wilbert, Occupational Therapist and Joint Protection Products founder, developed Wrist Assured Gloves (WAGs) to solve a personal wrist injury. The wrist pain she experienced after landing on both hands while playing soccer with her 6 year old son, interfered with her Pilates and yoga practice, so she instinctively tapped 25 years as an occupational therapist to create WAGs.

Paula knew that if she could find a way to keep her wrists from fully extending she would be able to move easily into yoga and Pilates poses, such as chatturanga and side plank, without experiencing intense wrist pain. The contoured, wedged gel pad she invented does just that. Firm, yet comfortable, the gel pads sewn into sporty machine washable gloves and are a practical solution to a common problem. US and Foreign Patents are pending. WAGs are available at http://www.getwags.com

From 1983 to 2008 Paula has helped people with disabilities and those recovering from injury adapt to the demands of daily living and achieve maximum potential. As an occupational therapist she has worked with children and adults at numerous facilities with a multitude of injuries and diagnoses.

Paula received a B.S. in Occupational Therapy from the University of Kansas in 1982. She resides in Cape Cod Massachusetts with her husband, three children and dog Chico.

Joint Protection Products provides innovative products that promote an active and pain-free lifestyle, enhancing ones overall well being while keeping in alignment with socially conscious and eco-friendly principles.

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Physical Training - It's not without Wrist

                      

Wrist Sprains

The most common sporting injury to the wrist is a wrist sprain. There are many ligaments in the wrist that can be torn or stretched, resulting in a sprained wrist. This commonly occurs when the wrist is bent forcefully or in a fall onto an outstretched hand. Sprains to the wrist can range from mild to severe and are graded depending upon the degree of ligament injury that exists.

Grade 1 - mild sprain where the ligaments are stretched but not torn

Grade 2 - moderate sprain where the ligaments are partially torn

Grade 3 - severe sprains that occur when there is significant complete tearing of ligaments

With grade 1 sprains, there is some mild discomfort and decreased range of motion. With grade 2 sprains there is more serious loss of function. Grade 3 sprains result when the ligament tears away from the bone and require surgical treatment. Many times this tearing leads to a small chip of the bone being torn away with the ligament. This is known as an avulsion fracture.

The most common symptoms of a wrist sprain include:

Swelling of the wrist

Bruising or discoloration of the skin around the wrist

Pain at the time of the injury

A feeling of popping or tearing inside the wrist

Persistent pain when you move your wrist

Tenderness at the injury site

A warm or feverish feeling to the skin around the wrist

Most sprains can be treated with immobilization and rest. However, your orthopedic specialist may have to perform surgery to correct your wrist injury. This all depends on the severity of the sprain and intensity of the torn ligament. Surgery involves reconnecting the ligament to the bone. This procedure is followed by a period of rehabilitation with exercises to strengthen your wrist and restore motion. Although the ligament can be expected to heal in 6 to 8 weeks, rehabilitation for a full recovery could take several months.

Other Injuries of the Wrist

Tendinosis - This is a syndrome that involves a series of very small tears (called microtears) in the tissue in and around the tendon. Common symptoms are pain, tenderness, decreased strength of the wrist, and limited movement.

De Quervain's Tendonitis - This can occur in the hand and wrist when the thumb extensor tendons and the sheath covering these tendons swells and becomes inflamed. This leads to pain, tenderness, and decrease in motion of the wrist.

Carpal Tunnel Syndrome - This is caused by pressure on the median nerve in the wrist. The symptoms of this syndrome include numbness, tingling, weakness, and pain in the fingers, hand and wrist areas.

Colles' Fracture - This type of fracture is a break across the radius that occurs when the hand is extended out during a fall. The break occurs causing the wrist to become shortened and extended. Teens that enjoy outdoor sporting activities often develop these types of fractures because falls often occur.

Symptoms of a Colles' fracture include inability to straighten the wrist or to hold heavy objects, distortion in the shape or angle of the forearm above the wrist, and pain and swelling of the injured area. Many of these fractures are not severe and you can be placed in a splint and sling. Sometimes, the orthopedic specialist applies a fiberglass cast. More severe fractures may require surgery including placement of pins or plates and screws. Recovery from this injury ranges from 6 weeks to 6 months depending on the severity of the fracture.

Visit Dr. Weil's website to learn more about the procedures he offers, including treatments for carpal tunnel and trigger finger release.

http://handandelbowsurgery.com/

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Glutes for Days after this simple exercise

                  

For many guys, having large gluteal muscles isn't particularly desirable. I tend to agree despite mine being extremely large. With that said, working on your glutes could prove invaluable for your overall strength and performance in other sports. So what exercises are available for developing the glutes?

1. Barbell back squat - The back squat or regular squat is one of the most effective builders of the gluteal muscles. I can personally attest to its effectiveness as it has been responsible for the insane growth I have experienced in that area.

2. One legged cable kickback - This is universally regarded as one of the more effective glutes exercises. I didn't rank it number 1 because I can only recommend what I've personally used or what I've personally witnessed people get results from and this isn't an exercise I use.

3. Barbell Butt Lift/Glute Bridge - This is essentially a standard glute bridge with added resistance. It's a legendary gluteus maximus exercise and it also works the hip flexors, hamstrings and the lower back.

4. Resistance Band Hip Thrust - This is another (safer) variation of the glute bridge. This time you lie on a bench and tie some resistance bands around your waist and then perform the thrusting movement of the bridge.

5. Kneeling squat - This is another great isolation exercise for the glutes. One which I don't use because as previously mentioned, my glutes are big enough already and I'd prefer it if they didn't grow anymore. I'd recommend you get a set of knee pads because if you get quite strong and start doing this exercise with a lot of weight, you may damage the knee and experience problems doing the regular squat.

6. Flutter Kicks - Popular with women as it requires no weights, this exercise is an excellent way to get started on the road to building your glutes. It's great for beginners as you only use your bodyweight but that's no reason to underestimate it. Those big muscle groups tend to fatigue rather quickly so you'll be in sweats if you perform a few sets!

7. Glute Kickback - This is another great beginner glutes exercise that can be done with only your bodyweight.

8. Pull-through - Great cable exercise which does a great job of working the glutes in a dynamic movement. It also works on your hamstrings and lower back.

9. Barbell hip thrust - I'm sure you can tell I'm not a fan of these exercises where you need to place weights on your body. I have an overly cautious approach to my training seeing as I have picked up a back injury (healing) and a wrist injury that has since healed. But if you are so inclined, then by all means go ahead and do it but make sure you go light.

10. Rack Pulls - I've found these to be very good at exercising my glutes. I've since stopped doing them as my back is playing up again but they are wonderful for building your back overall and your glutes. When you drive yourself into the ground in order to pull the weight upwards, you should feel a strong contraction in the glutes and after 10 reps, they will have had a very good workout.

Follow the link for more gluteus maximus and gluteus medius exercises to not only aesthetically enhance your physique, but to deliver more explosive power and strength. Also, check out our other muscle building information.

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Bulletproof Your Knees

                

Working for long stretches without taking a break; making awkward stretching or twisting movements involving your knee joints, or pushing and pulling unwieldy objects places stress on your knees and other joints of your body. Knee pain exercise is recommended by physiotherapists to ease the frequency of knee pain episodes in people who have been long time sufferers of pain in their knees.

It is important to take a break every time you feel tired during the exercise routine. You can also stretch your legs before taking rest. This keeps the muscles in your knee joint in good condition and more receptive to knee pain exercise routines.

You must select tools that are appropriate for your job. Try to include aerobic and muscle conditioning exercises and exercises that improve flexibility (such as yoga). You need not stop being active if you have just recovered from a knee injury. After a short period of rest you may need to change the way you exercise.

To maintain optimum fitness levels without putting excess strain on your knees, you can take up activities such as swimming. This is one good therapeutic knee pain exercise that places little stress on the knee joints while reducing the chance of further damage to the knees.

To stay fit everyone requires strong joints, but athletes, the elderly and persons with weight problems have to pay particular attention to their knees to maintain stability. Those who have some issues with their knees should take the advice of a physiotherapist or medical practitioner before starting a knee pain exercise program.

Knee pain exercise not only benefits the body but it also helps to reduce stress and relax tense muscles. To build up the fitness of your knees you have to exercise frequently but only for short periods of time. Initially you should work out for just a few minutes a day. This is to condition the knee joint to a sustained level of physical activity before subjecting it to targeted exercises to reduce the problems associated with misalignment of the tissues supporting the knee.

Do not expect magical results immediately after starting the knee pain exercise program. Any exercise routine that aims to reduce the stress in the knee joint works by building the endurance of the knee joints and the supporting muscles, and enables the joint to withstand the constant stress that you subject it to while going about your daily activities.

Steve Butler leads in joint care researches especially in the fields of discovering innovative natural methods to cure any joint problems. He provides a dedicated joint health site and newsletter. For more information about Knee Pain Exercise, please visit steveshealthanswers.com.

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Bulletproof Your Ilio-tibial Band

                 

The knee pain that won't quit

Iliotibial band syndrome is a common overuse injury that causes severe knee pain, and can be difficult to cure.

Most non-runners have never heard of the iliotibial band: a stabilizing fascia on the outside of the leg that connects at the hip and below the kneecap. It's purpose is to stabilize the leg when the quadriceps, the big muscles on the front of the thigh, fatigue.

The quadriceps are the muscles distance runners use the most: together with the hamstrings, they comprise the 'primary movers.' The cumulative effect of long slow mileage is a shortening and weakening of the quadriceps. When the quads weaken, the IT bands prevent excessive side-to-side leg motion that could damage the knees and hips.

The problem with diagnosing and treating IT band syndrome is that symptoms only appear after the injury becomes serious. Though tight, sore quadriceps are easy to feel, tightening of the IT bands can occur with no pain or noticeable loss of flexibility.

The runner's first inkling of a problem is severe pain at the attachment points, that typically occurs several miles into a run. The pain, which the runner feels either at the side of the hip or lateral side of the kneecap, can go away for a period of time, only to reappear days, weeks or months later.

Compounding the problem is the fact that IT band syndrome has a variety of causes, ranging from overpronation or underpronation, leg length discrepancies, muscle imbalances, an excessive Q-angle, tight hip flexor, gluteal or quadricep muscles, or a combination thereof.

It all starts with the feet

Most specialists agree that IT band injuries begin with the feet. When a runner's feet roll excessively inward or outward during the gait cycle, it places more stress on the IT bands, causing them to tighten.

Not all running shoes are created equal: good ones are the runner's first line of defense against iliotibial band syndrome. Specialty running shops offer gait analysis, to assess how much support a given runner needs.

There are three categories of shoes, ranging from motion control models that correct for severe overpronation, to neutral cushioned shoes for runners who underpronate or have a neutral gait pattern. Many runners wear stability shoes, which provide a moderate amount of arch support.

Sometimes the feet act differently: one may overpronate, and the other not. Leg length discrepancies, pelvic rotation and muscle imbalances are among the culprits. Since shoes can't correct for different gait patterns in the left and right foot, an orthotic device in the shoe evens out the feet, so they function the same way.

Building a strong core

Core strength is key to preventing IT band and other overuse injuries. When the quadriceps and hamstrings fatigue, the runner's pelvic muscles take over to keep the legs tracking straight.

While there's a lot of good information on core strength training online and in print, it's helpful to start with a specialist. An experienced coach, personal trainer or physiotherapist can assess problem areas, and assign specific exercises to strengthen the weak links.

Home remedies

The proactive measures mentioned above slant the odds in one's favor, but they aren't bulletproof. Iliotibial band injuries can strike the most cautious of runners, often at the peak of their training, when they can least afford to take time off.

If an athlete catches the injury early, it's possible to continue some training, and still allow it to heal. Here's some pointers:

Run only on soft surfaces such as packed dirt or grass. Avoid severe up or downhill grades. If the surface is cambered, make sure to change sides of the road periodically. Sometimes one side of a cambered surface will be less irritating to the injury than the other.

Run to the point of pain, but not through it. Since IT band pain typically comes on several miles into the run, it's possible to run to that point without making the injury worse. With treatment, the interval before the onset of pain will grow longer, and the runner can gradually resume normal training.

Ice massage is the best way to reduce the inflammation around the painful area. The easiest way to do ice massage is to fill Dixie cups with water and freeze them: peel the paper down gradually to expose a small area of ice and massage the sore spot for a minimum of five minutes. Do the ice massage two-to-three times daily until the pain subsides.

Some runners are flexible enough to stretch the IT band, others are not. A good sports massage specialist or physical therapist can promote healing by releasing tension in the IT bands. Some runners find that rolling on a foam roller is effective in reducing IT band tightness.

Professional treatment

If the pain doesn't subside in a couple of weeks, it's best to seek professional treatment. Office treatments not only reduce the painful symptoms of IT band syndrome: they also expedite healing. Modalities that reduce inflammation include ultrasound, cold laser, and electric therapy.

The Graston Technique promotes healing by breaking up scar tissue that builds up around the injured area, so the affected muscles, connective tissue and fascia can heal properly.

Therapists will recommend a specific strengthening and stretching routine to help the muscles resume normal function, and reduce the likelihood of a recurring injury.

More information on musculoskeletal conditions, injuries, and treatments can be found at http://www.robertsonfamilychiro.com

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