Pose Longer, Run Farther, Feel Better

You may feel that life did not bless you with the best knees. Whether you feel discomfort during a yoga pose, a run, or just moving about day to day – there is chance that a muscle a little higher up is the culprit.

The Gluteus Maximus and commonly known as your glute, is the biggest muscle in our body. This muscle helps to cushion us when we fall, externally rotate our legs, and propel us as we walk. This muscle can also be the cause of your knee pain. The Gluteus Maximus (one of three glute muscles) attaches to the top of your hip bone, right on the side. The muscle doesn’t stop there, it becomes a tendon and continues down to the outside of the knee. If this muscle does not have adequate flexibility, it affects the entire chain down the leg to your knee. So if someone favors one leg, juts their hip out when they stand, or habitually crosses their legs, they could develop a knee issue. We also see problems with athletes such as runners and with people that spend long hours sitting at their desks.

Working on the Glute Max and surrounding muscles releases muscular tension that can be influencing the hips and knees. Releasing this tension can give you the best chance to hold a longer pose, run a little farther, or move more comfortably through your day.

Is IT Band Syndrome Limiting Your Miles?

Iliotibial- Band syndrome, is otherwise known as IT Band Syndrome and ITBS. Make no mistake ITBS is not BS! This will stop a runner in their tracks or hinder you from using the stairs. ITBS is one the most common overuse injuries afflicting up to 12 percent of runners, both beginners and elite. ITBS is most commonly observed as throbbing pain on the side of your knee and can be debilitating if not treated properly

IT-band Syndrome can originate in many ways. One area that can influence this issue has to do higher up the leg with a muscle called the Tensor Fascia Latae (TFL). The TFL becomes the IT band and goes down the leg to connect on the outside of the knee and can rub against the bone. When the TFL muscle gets too tight it can cause compensations, increasing the tension area in the knee leading to inflammation and pain. The pain can be so severe it and can slow down even the most seasoned runners.

Help keep IT Band syndrome off your radar by making the right stretches part of your routine! It is important to stretch the individual muscles around  the lower body including the glutes, hamstrings, and the abductors – even low back muscles. Keeping these often-used areas flexible will help prevent ITBS and keep you running pain free!