I stopped experiencing pain in knee during Body Combat classes, I still do have that the achy feeling on my knees whenever I climb up the flight of stairs.Oh, please don’t tell me that I’m getting old!
So during my second physiotherapy session, Seishen did a brief assessment of my leg joints and he discovered that my IT band is super tight. I responded with an ‘Ouch!’ whenever he presses hard on the tight spots along the IT band. He explained that my tight IT bands could be the cause of my knee problem as well.
What’s IT band?
IT band (aka iliotibial band) is a stiff connective tissue (fascia) which runs along the outside of the thigh from the pelvis to the shin bone. If this IT band contracts to much, it can pull your knee cap out of alignment and causes inflammation in the knee joints or pain when bending the knee.If your IT bands are tight or inflamed, you could be suffering from the IT band syndrome like I do. In fact, most of us have got really tight IT bands and it isn’t a good thing when any part of your muscles or connective tissues are tight or under stress.
So, what’s IT band syndrome (ITBS)?
It’s a condition where the IT band is tight or inflamed and it’s a common injury afflicting runners where pain is experienced at the sides of the knees. In my case, I might have overused my IT bands while doing exercises involving hip and knees movements and underused my hip abductor or inner thigh muscles.
If left untreated, the condition is likely to worsen or it could very well be your next good excuse to remain inactive. Even if you are experiencing knee pain, it doesn’t meant that you have to stop exercising!
I was thankful that I discovered this earlier so that I could seek prevention strategies and ways to treat it before it gets worse. And this is what physiotherapy is all about. It’s not only about getting treated but it’s also about finding out whether you’ve been exercising safely and correctly to achieve your fitness goals. It would be great if I could exercise without worrying if it’s going to cause pain in knees! And what’s my ultimate goal? To get really tone arms, tight abs with sexy legs. Think Victoria’s Secret model.
You could also add a ball between your legs to further engage the inner thigh muscles.
Side-lying leg lifts
IT Band Stretch
You could also use a spiky ball to massage the IT bands nearer to your hips. Yes, it’s going to be really torturous with this spiky ball.
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