Blog

ITB Friction Syndrome

With the Blackmores Running Festival on this weekend, many Sydneysiders are out training hard in preparation.  One injury which can cause frustration and prevent runners from competing is ITB Friction Syndrome.  The most frustrating part is most of the time it is preventable.

The ITB (Iliotibial Band) is a thick band of connective tissue running from the hip to the knee.  When you bend and straighten the knee it runs over a bony part of your knee which can lead to friction and inflammation of the band.

Symptoms:

• Pain on the outside of the knee
• Pain during and following activity
• Swelling around the outside of the knee
• Possible clicking or snapping of the band

Causes:

• Running on uneven surfaces
• Inadequate warm-up or cool-down
• Excessive up-hill and down-hill running
• Sudden increase in training
• Muscle imbalance and joint stiffness

What to do:

• Correct poor biomechanics (running technique), a physiotherapist can assess and advise technique modifications
• Strengthen weak muscles including the gluteal (buttock muscles) and inner quads
• Roll on a foam roller along the ITB
• Replace worn out or unsuitable joggers
• Reduce running time, distance and/or terrain

Mosman Daily Editorial

It has been an exciting 10 months at Physio On Miller – growing to a team of 3, treating many wonderful clients and receiving referrals and recommendations from local doctors and friends and family.  So we were thrilled when we had an editorial piece in the Mosman Daily.  Click here to check it out!

City 2 Surf – are you ready?

It’s only 5 days until City to Surf – how quickly it has come!  This year they are expecting over 80,000 entrants, making it the world’s largest run.  It’s a challenging 14km event – from the start-line to the demanding Heart Break Hill and the final descent into Bondi.

To make the most of the day most importantly have fun!

To looking after your body:

• Keep your fluids up on race day
• Stretch before and after the race
• Warm-up before the event

Follow these simple tips and you will have a great race day!

Get Fit To Ski

So you’re hitting the slopes this Winter!  Now is the time to strengthen your quads and core to ensure a pain-free ski season.  Preparation is essential to make the most of your time at the snow and prevent injury.  Follow these simple tips to have an awesome ski holiday (injury-free!):

1. Start cardio exercise

– Cardio-fitness can enable you to ski longer, improve your technique, help you to recover faster and also minimise the risk of injury.

–  Running, walking, cycling and swimming will all help you to get those muscles prepared for the slopes. Aim for a minimum of 45 min per session, three times per week.

2. Include strength training

– Include exercises that strengthen muscles important to skiing, particularly quadriceps, calves and triceps (e.g. squats, calf raises and tricep dips)

– Exercises can be part of your gym program or you can do them at home using your own body weight as resistance

3. Build your core

– Incorporate exercises that will strengthen your lower back, stomach muscles, and deep abdominal (core) muscles.

– Increasing your strength and awareness of these muscles will help you to use them more effectively on the slopes. You will be able to ski faster, and across more challenging terrain.

4. Challenge your balance and coordination

– Practise your balance to improve skiing techniques (e.g standing on one leg, hopping, jumping)

– This in turn can improve foot speed and coordination

5. Stretch and stretch again

– Stretching helps to reduce delayed onset of muscle soreness (DOMS)

– Stretch your quads, hamstrings, buttocks, calves and back

Pilates for Pregnancy

Learning how to move well with your baby can help prevent injury.  Physio-taught Pilates classes can teach you to engage your core muscles protecting your back and shoulders.  After giving birth your abdominal and pelvic floor muscles are stretched and have often lost some of their strength and definition.  New demands of being a mother such as breastfeeding, pushing a pram, picking up your child put strains on your body which can lead to aches and pains.  It is important to build your core strength to assist in all the daily demands of motherhood.  Not only does Pilates get your body stronger it will also tone your abdominal and gluteal muscles helping you get your pre-baby body back!    Even better if you have been practicing Pilates during pregnancy your abdominal muscles will bounce back at a much quicker rate than would normally happen. If you have not done Pilates, now is a very good time to start!