IT Band Syndrome

Should You Use Kinesio Tape to Prevent Injuries

Dr. Austin L. Sedicum, III.jpg

We're going to watch Dr. Austin L. Sedicum, III, from the Upper Bucks Foot and Ankle Medical Center, demonstrate how you can keep common injuries at bay, using KT-Tape. 

 

Here at #RunPainFree, we have a different opinion about a lot of the running gear, tools, technology, and devices used by elite runners to get over discomfort or pain.

 

Most of those discomforts and pains are coming from an imbalance in their bodies. In fact, aside from trauma or direct impact, all injuries are the result of an imbalance within the body.

 

Let's watch and then check out our #RunPainFree Expert comments below. 

"In the videos below, , shows you the proper kinesio taping technique that helps prevent the five most common running injuries. Pair them with these exercises for the most effective prevention." Dr. Austin Sedicum

How to Prevent Iliotibal Band Syndrome (ITBS)

 
 

How to Prevent Hamstring Strain

 

How to Prevent Shin Splints

 

How to Prevent Runner's Knee

 

How to Prevent Plantar Fasciitis

 

IT Band Syndrome Shin Splints Plantar Fasciitis Hamstrings Achilles Tendinitis Runner’s Knee Injury Prevention


How to Foam Roll For IT-Band Syndrome & Runners Knee

Hi everyone.

I''m here to give you really good information from a Functional Movement Expert's perspective. Cues and ideas that I talk about with my clients on a regular basis and it's about pain free living, and how foam rolling is KEY!

The foam roller that I am using in the video above is the PB Foam Roller. 

What is the foam roller? 

A foam roller releases the strain on joints that causes restriction in movement, decreases pain, increases blood flow and circulation, releases tension, and knots throughout the body. I require all of my clients to have them at home. I have my own personal use of these that I bring with my clients as well and it's imperative that they use it daily. Some of them are foam rolling to three times daily, depending on their pain level, because everybody has aches and pains and zingers! 

Why should I use a foam roller?

That "rubber band" feeling in your knee, is the IT Band pulling on your kneecap. It's important to use a foam roller or stick roller, because bottom line is, it does limit the pain you are feeling. The actual roll flushes out toxins from the soft tissue (fascia, what the IT Band is), and brings in new blood to the tissue, this allows more blood circulation to the muscles and they all start realigning and movement. With muscles getting in the right positions, this is how and ONLY how the muscle will fire/activate. The reason you are in pain, is from dysfunctional movement, that is being held in that dysfunctional place, by the IT band. I have personal injuries from getting hit but a truck as a pedestrian, that I could not do my daily work load as a fitness expert, without rolling daily. When I don't roll, I feel the restriction, especially because I am physical all day long. Restriction in movement, is a cause for injuries, and foam rolling helps create movement. 

Which foam roller, type and size to buy?

You want to get the PB Elite, Full Round black foam roller. Not blue, not white. Black is generally the hardest foam roller that you could get and it really gets into the tension of the fascia. Fascia cannot be stretched out, it has to be pressed out or rolled out. 

What part of my body should I foam roll as a runner?

Your entire body needs to be rolled out. Base of your neck, to your armpits, down your whole back, glutes, outer hips, hammies, inner thighs, up in your groin, hip flexors (right on them), quads, calves, achilles and feet. Everything is connected. and Running requires everything to move. 

Why do runners use foam rollers?

A foam roller is a runners best friend. Most runners use it for the IT Band, when then feel pain. Thankfully more and more runners are using them to PREVENT pain. But they actually need it for all the reasons listed above, in keeping with keeping strain off the joints, and good blood flow to both the joints and muscles, to keep you moving. 
Why does a foam roller work?


What is the best foam roller for runners?

PB Elite, Full Round black foam roller Is the only roller I recommend. 

 

New York City Runner Review of #RunPainFree by Telisa Walter

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

#RunPainFree Client Highlight: Telisa Walter and her many running accomplishments!

WHAT ARE YOUR CURRENT RUNNING GOALS?

Telisa: My only goal was to fix the nagging IT pain that just would not go away despite everything I tried.

WHY DID YOU SEEK OUT #RUNPAINFREE?

Telisa: I went to Jessica after a PT (physical therapy) failed to help me run without pain. After 13 marathons, I was convinced I was done with long runs due to the pain.

#RunPainFree Expert: Telisa had knee pain caused by the IT (ileotibial) Band, which was restricting her hip from properly functioning. It also prevented her from having proper ankle flexion.  

WHAT WAS #RUNPAINFREE ABLE TO DO FOR YOUR IT BAND AND PAIN?

Telisa: She (Jessica) helped not only the IT pain get better but has worked on every single muscle that the injured IT band affected (spoiler alert- it was all of them).

#RunPainFree Expert: We addressed the movement pattern of her IT Band. It dictates the entire chain of movement, particularly with runners. This brought about other imbalances, dysfunction and weaknesses (often due to other muscle groups having to compensate) that needed to be corrected, in order to allow us to correct the root cause of her knee pain.

WHAT IS YOUR END RESULT HAVING WORKED WITH #RUNPAINFREE?

Telisa: Not only am I running without pain now, but because my muscles are working properly, I'm even faster, without extra effort simply due to running more efficiently.  Jessica (#RunPainFree) is great and never once told me not to run.

#RunPainFree Expert: We also uncovered a bit of dysfunction in her T (thoracic) spine, often caused by carrying heavy shoulder sling bags, which is a big culprit for back pain in the shoulder blade region. Because we had to correct the whole movement pattern, we also address any imbalances in the thoracic shoulder girdle region. This allows her to truly mobilize her t-spine rotation, torque, and trunk stability while running.

Conclusion: Telisa has opened up her run and has solid legs, all because she was consistent both in sessions and with following the at-home program she was given. Her pains are gone and she's using LESS effort and running faster. That's what #runpainfree is about, and she now rather than thinking long runs are in her past, Telisa has NEW goals for some negative splits and PR's!!  

COACH Jessica is PROUD! #RunPainFree OUT!

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

Can I Get Rid of My Running Pain a Few Weeks Before my Marathon?

MISCONCEPTION #5

It's never too late. Reducing the pain that you're in will be a great relief. Anyone who's ever had to manage or live with pain knows that taking a level 9 pain or discomfort to a level 3, makes all the difference before a big race.

#RunPainFree Review & Testimonial in New York City by Lisa Barzotto

Lisa from pptc nycrunner group

I’ve been meaning to thank Jessica #runpainfree officially on here for quite some time! I contacted Jessica about two weeks before my fall marathon (Detroit Free Press Marathon) as I’d heard about how much she has helped many of my fellow track club friends and teammates. I’d been battling nagging ITBS on my left side, and was becoming increasingly worried about it healing in time for the race.

During training, I’d feel fantastic up until mile 15… and then frustrating, debilitating IT pain would set in. Every. Time. I was feeling pretty anxious about it (likely) happening during the marathon, especially having to run the last 11 miles in agony. I wanted so badly to be able to run this marathon with my sister (her first marathon) but was starting to convince myself it just wasn’t possible. On short notice, Jessica fit me into her packed schedule and spent time listening to me, assessing/observing my running, teaching me about ITBS, how to foam roll the right way, and various strengthening and corrective exercises.

She met with me a few days before the big day for one more session (and pep talk!) and checked in with me leading up to race day. I’m so grateful to report that I ran my marathon without ANY pain until mile 24…And the last 2 miles were more of a discomfort, not the debilitating IT pain I’d experienced during my training. It was a truly incredible experience to run a marathon with my sister and I felt overjoyed to be able to enjoy every moment of it without pain.

THANK YOU Jessica and #runpainfree! Your dedication and the passion you have for your work is so inspiring. I’m grateful for the help and support you gave me leading up to my maratho. Happy Running, all!!!

Written by Lisa Barzotto on Facebook.

#RunPainFree Review & Testimonial by Rochelle Ann Rosa

Running coach in new york city

Yesterday I met with someone I'm going to refer to as one of my angels So I'm a 65 year old woman who is determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE.

She explained to me that I don't need to get a knee replacement or anymore surgeries. She explained that I'm not properly using the muscles from my butt, quads, IT band, hamstrings, and calves and that if I learn how to correctly use my body I will be fine running forever and without any needed surgeries or pain. She worked with me and taught me what I have to do to correct myself.

I'm so grateful that I met her and l recommend her highly to everyone who runs. 👍🏽#runpainfree corrects MOVEMENT. "Itis" is immobility or improper mobility of the joint . MOVE, PROPERLY and you will stop the pain. Unless you correct HOW you're moving, expect to be in pain moving as you are. And that will cause your injury.

65 year old determined to NOT get a knee replacement and KEEP RUNNING FOR LIFE. #runpainfree corrects

Jessica Marie Rose Leggio is a Functional Movement Specialist.https://www.facebook.com/runpainfreenow/'