Alex Hutchinson reports in today’s Globe and Mail on a study completed at the University of Calgary’s Running Injury clinic which showed that a program to help runners with iliotibial (IT) band syndrome to strengthen their hip muscles was more effective than stretching only. The IT band runs along the outside of the leg from the hip to knee. IT band injuries are common among runners but also occur among enthusiasts of other sports. They are often treated with stretching the IT band to lengthen it.
The head of the University of Calgary clinic also suggested that runners could continue to run during rehabilitation and not stop outright. This point confirms what we in the Feldenkrais world say, that we need to continue to move to continue to live life to its fullest. I also like to tell my students that “motion is lotion.”
The article included three exercises with illustrations: a hip abductor (moving the thigh outward with hip and knee straight), a hip extensor (moving the thigh or top of the pelvis backward to increase angle of thigh bone in hip joint) and a gluteus medius (to steady the pelvis) exercise. All three are good not only for injury recovery but for prevention and can be done by anyone.
Some suggestions to consider while doing the illustrated exercises:
- Stand at a wall or in front of a desk to hold onto for support if necessary
- Take a few moments to find a comfortable stance. Stand with legs hip width apart, knees not locked.
- As you do each movement breathe easily, keep your jaws loose, chest and eyes soft.
- Stop after each set of repetitions and take a break by walking around the room.
- If you experience pain, stop, reposition yourself and think about how you are doing the exercise.
- Smile and have fun!
