Physical Therapy Services of Tennessee September 2019

NO, NOT THAT KIND OF IT Getting to the Root of IT Band Issues

doesn’t mean you have to be on the couch watching Netflix for two weeks.

You feel great about your morning bike rides and are moving into your days with a sense of accomplishment. But suddenly, you notice the outside of your knee is really bugging you. Every time you get on your bike, it hurts. Avid runners and bikers may be familiar with the discomfort caused by a tight or overused iliotibial (IT) band. This large connective tissue starts at your gluteal muscles and wraps down just past your knee to connect to the tibia. Because of its span, it’s prone

REHAB

Stretches focused on the glutes and hamstrings can help to ease tightness and improve mobility. You’ll also want to incorporate exercises that strengthen the hips and glutes. Find some examples here at YouTube.com/watch?v=uWGpbxbJ6_Y.

to tightness and overuse. It might cause pain on the outside of the knee or discomfort on the outside of the hip. Tight hamstrings, ramping up mileage too quickly, running on the same side of the road or in the same direction, or even just running too much can contribute to IT band issues.

RELAX

Part of your recovery should include massage to relax the aggravated area. A professional massage is a great option, but, if that’s not possible, using a foam roller to gently massage your hamstrings, glutes, quads, and hips can be similarly effective. If the problem continues or if you experience new or worsening pain, consult with your doctor. A physical therapist, especially one who specializes in running-related issues, can also provide you with exercises to strengthen the area.

The good news is, with a little time and TLC, your IT band can return to normal in a couple weeks.

REST

Take a Break! Overuse may have triggered the issue, so if you’ve been doing an activity every day, especially running, give yourself 7–14 days of rest. Before you throw your arms up in the air, remember: This

CLASSIC APPLE CRISP Inspired by Food Network

INGREDIENTS

FILLING: •

• • •

3 tbsp all-purpose flour

5 lbs Granny Smith apples, peeled, cored, and chopped

2 tbspmaple syrup 1 tbsp lemon juice

1/4 cup pecans, finely chopped

TOPPING: •

6 tbsp chilled butter, cut into pieces

3/4 cup all-purpose flour

• • •

1/3 cup brown sugar

1/4 cup pecans, coarsely chopped

1/4 tsp ground cinnamon

1/4 tsp salt

DIRECTIONS

1. Heat oven to 350 F. 2. In a mixing bowl, mix all filling ingredients together. Transfer to individual serving ramekins. 3. In a different mixing bowl, combine flour, sugar, cinnamon, and salt for the topping. Mix in butter until it forms lumps roughly the size of a pea, then stir in pecans. Sprinkle topping over filling. 4. Bake for 35–40 minutes, let stand for 10 minutes, and serve.

423-543-0073 • 3

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