🚀 go-pugleaf

In article <C0GozK.BrG@eis.calstate.edu>, wlange@eis.calstate.edu (Walter C. Lange) writes:
|> Your knee problem sounds like it is the iliotibia band, the tendon
|> connecting to your knee.  Its a common runner ailment, can appear in world
|> class runners without warning. 
|> 
|>  There are a number of preventative stretches, the "centerfold" is perhaps
|> the most well known. With rest your ailment should go away--might take 2
|> weeks, or a year.  Often it will seem ok, you start your run, & a mile or
|> so into it wham!  walk back home.  I found years ago that running on soft
|> sand was possible with this injury--the 90's equivalent could be treadmill
|> running. 
|> 
|>  The doctor is likely to say "Hurts when you run?  Don't run! $100 please."


I have had a number of cases of iliotibial band syndrom - however my
symptoms were different.  There was no problem during running but it would
tighten up after running - within a few steps.  I recall running races and
afterward having to be helped off the track only to ice the knee and step
back on the track for another race in a few hours.  It did not hurt once
warmed up and running.  Since it did not hurt during running - my doctor
said it was ok to continue running.  This was a true running doctor - I
trusted his advice - he ran and was the personal doctor for a few olympians
(and many hopefuls) that came from my hometown area.  This guy did not even
take money from runners - he would only charge your insurance company if you
had it.  Otherwise free...

I believe that iliotibial band syndrom is a stretching and swelling of the
iliotibial band on the outside of the knee. (obvious...)  In my experience
it was generally caused by overuse (too much too soon) also by wearing shoes
worn or squished on the outside edge or unstable shoes (too soft for the
runner).  All of these will cause an unstable base (foot) - the ankle will
then compensate for the foot and the knee will compensate for the ankle. 
Another probable cause is that you may have a slight leg length difference. 
A difference of only 1/8 inch can cause problems in high mileage or heavy
runners.  Note that this size difference may be caused by running on the
slope at the edge of the road.  If you run on the left side of the road
facing traffic with a slope of / (as you face /) - the problem will occur in
the left leg as this stretches the tendon.

My solution was to get shoes with a firmer heel - run on level surfaces
(center of road where possible or even in the berm may be better) - stretch
and strengthen.

The best strengthing I have found for this problem is to do resistance work
in the swimming pool.  On your back or sitting - cross your legs
horizontally back and forth in a scissors kicking motion.  Do this with just
the easy resistance of the water - if done too aggressively it may cause
more problems.  I would cross beyond the centerline where my legs meet -
this provides stretching and resistance for both the inside and outside of
the total leg range.  This helps hips and groin areas also.

For an out of the water stretch I do as follows (I hope you can follow
this).  I will explain how to stretch the left leg's iliotibal band - you
can reverse for the right.  Stand to the left of a pole or something to hold
onto with your right hand - at about 1/2 of an arms length away.  Stand with
legs straight (not locked at the knees though) and together - your right
foot should be closest to the pole (a foot away or so).  Holding the pole,
now cross your right leg across the front of the left leg and place the
right foot adjacent (to the outside) to the left foot.  Most of your weight
should now be on the left leg.  Now you may stretch by leaning slightly into
the pole.  Note that you must keep your left leg verticle and lean only from
the hips. (upper body lean only)  This will stretch the outside of your left
leg.  Do this stretch gently (as all stretching should be).

							 o
You will look something like this:	upper body 	/--|
	    viewing from the back:	lower body	|  |
						   person  pole



good stretching, Stephen

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Stephen L. Scott				Phone:  216-672-4004  x215
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