Sports Therapy North West attended the Montane Ultra 26 last Sunday where we provided pre and post event massage and taping to the competitors. It was a good event and a great day was had by all. One thing that I did get out of it was getting to know what makes a trail runner tick and also recognising that the majority had more or less the same problem.. General tightness and inflexiblity of the hamstrings, quadriceps and iliotibial band (ITB) ..a large tendon that runs along the outside of your thigh from your hip to the outside of your knee.
This tendon attaches to a muscle at the hip assisting in movement of the hip joint but also in stabilising the knee joint and it is for this reason why it is common for runners to suffer from a tight ITB.
Some runners may have no problems at all, however if you suffer from a tight ITB it can lead to chronic pain on the outside of your knee or hip where the tendon gets inflamed.
I recently read an article by a guy called Jason Fitzgerald who ran a marathon in 2 hours 40 minutes but then subsequently suffered for six months through injury which was as a result of his tight ITB, called ITB syndrome, (ITBS). I have copied a link to the article as I thought you may find it a useful and interesting read, as it documents his road to recovery.
Usually it is recommended that a combination of sports massage, strengthening exercises to the hip, core and thighs and flexibility exercises can speed up recovery. These will help restore any muscle imbalances, increase flexibility and improve the general condition of the muscles.
Even if you don’t currently have problems while training, I think there is great mileage in complimenting your training regime with appropriate stretching, strengthening exercises and sports massage to keep injury free.
I hope you find the article useful…