ITB Syndrome getting in the way of your running? Try these stretches and exercises today

Iliotibial band syndrome is common injury that occurs in individuals who are very physically active. This is a stress injury that occurs as a result of inflammation and irritation of the iliotibial tendon that rubs against the femoral condyle. Damage to this tendon will cause increased tension while running, biking, or intensive activities.

As the knee undergoes repetitive flexion and extension, inflammation and irritation occurs because of a lack of flexibility of the iliotibial band itself. In fact, this is a condition that is persistent and causes pain on the side of the knee. According to an article written by Razib Khaund of the Brown University School of Medicine, “treatment for iliotibial band syndrome requires activity modification, massage and stretching and strengthening the affected limb.” (Khaund)

Five Stretches to Prevent and Relieve Lower Back Pain

Lower back pain is one of the most common ailments that affect approximately 31 million Americans per year. Surprisingly, it is one of the leading causes of disability and affects up to 80% of individuals at one point or another. (Castillo) There are many causes for lower back pain as the lower back is comprised of muscles, nerves, bones, joints and ligaments. This pain is often different for each individual and may depend on the individual’s history and type and severity of pain experienced. Pain may be experienced by an individual directly after certain activities, after an injury, or as a result of a chronic condition. Since the bottom of the spine supports a lot of the body’s weight, damage or disruption to this area can cause pain in other parts of the body.

Announcing Strava Integration

Integrate with your Strava account so you can sync your GPS data to your Lumo Run account. Run with your GPS watch and your Lumo Run sensor, sync the GPS data with Strava, and your data will automatically be uploaded to your Lumo Run account. We love this feature because you can now get your pace, distance, and route data into Lumo Run while leaving your phone at home.

Here’s how to use this feature:

STEP 1
GO TO SETTINGS > CONNECT SERVICES > STRAVA

In the Account section of your Settings, you will see “Connect Services”. Click on this to see the Strava connect button. Click on the “+” to connect with Strava.

STEP 2
AUTHORIZE YOUR ACCOUNTS TO LINK

Follow the instructions to link your accounts. Click on the “Connect with Strava” button. You will need to enter your Strava username and password, then just authorize Lumo Run to access your data from Strava.

Essential Exercises and Stretches for Weak Hip Flexors

The hip flexors are a particular group of muscles that are vital to the physical functionality of every individual, from the finest athlete to ordinary folks. They comprise primarily of the iliacus and psoas major muscles that connect the femur (or thigh bone) to the pelvis, and serves to flex the thigh and trunk. Essentially, the hip flexors aid in hip flexion. The hip flexors can perform two different movements: “When the pelvis is in a stationary position, a contraction of the hip flexors will pull the femur upward, whereas, if the femur is stationary, a contraction of the hip flexors will tilt the pelvis forward and the butt back” (Biss, 2016). Hip flexors typically get little attention with regards to strength and conditioning. They are either forgotten or neglected, which can become troublesome. Simple everyday routine such as sitting at your work desk can weaken your hip flexors because the seated position tends to shorten those muscles. Not only do tight hip flexors disrupt good posture and typically cause lower back pain, but in a weakened state, they increase the risk of developing foot, ankle, and knee injuries, especially in runners (Niemuth et al. 2005).

The good news is that, it is not too late to strengthen your hip flexors and restore optimal muscle balance, which is sure to prevent injuries and get you stronger. Here are some steps that you can take to either stretch or strengthen your hip flexors:

Stiff Wrists? Take a break from typing and try these stretches

In this age of booming technology, many of us spend the majority of the day trapped behind a computer. That means, on average, we spend 40 hours a week typing on a keyboard or moving a mouse. When you add it all up, that’s a lot of strain on your wrists and the muscles and tendons that help make them work. Let’s take a closer look at what’s really going on and what you can do to fight the pain.

The Causes of Your Stress and Strain

If you’ve recently started experiencing pain in the wrists, you could be feeling the effects of carpal tunnel which is a common and painful condition that affects millions of people each year.[1]  If your job requires you to do a repetitive motion, like typing, you’re also at a higher risk for wrist stiffness and pain.[3] But Carpal Tunnel syndrome isn’t the only cause of wrist and hand pain. The source of the pain can range from weak joints to strains to tennis elbow, so it’s important to get diagnosed by a medical professional.[4] But not to worry! Surgery isn’t the first thing your doctor will recommend. You’ll most likely start with some daily exercises to help strengthen and heal your stiff wrists.[5] These exercises will help increase the range-of-motion of your joint, lengthen muscles and tendons, and help to strengthen your overall mobility.[6]

How to Set Your New Year’s Running Resolution (and stick to it!)

It’s easy to say “I’m going to run more in 2017”… but sticking to New Year’s resolutions is a lot harder than just saying them out loud.  Whether you’re looking to run your first half marathon, your first 5K, or just hit the treadmill at the gym more often, we’ve got some great tips to give your stick-to-it-iveness a kick in the rump, runners’ style!

Suffering from Chronic Inflammation? These 3 exercises just might help

When the body sustains an injury, it reacts by initiating an inflammatory process to increase nutrients to the injured area and promote healing. This process is marked by redness, warmth, and swelling in the area. This is an important part of recovering the health of the body’s tissue. But sometimes a problem occurs when this inflammatory cascade is not “turned off,” leaving the body in a state of chronic inflammation.

Chronic inflammation can be inconvenient and can cause health issues. In addition to the heavy, uncomfortable feeling, chronic inflammation has been shown to cause long-term damage to the brain, heart, and several other organs. It has also been linked to several diseases like Alzheimer’s and chronic heart failure (Reina-couto et al.; Schwartz).

So chronic inflammation is certainly not something we can ignore. But what should we do about it? While the use of pharmaceuticals and nutrition adjustments can have an effect, there is one area of treatment that is often ignored: exercise!

Running Form, Performance and Injury: An Interview with Dr. Bryan Heiderscheit

When you modify how somebody moves, you can have a really substantial and nearly immediate overall change in their pain. Why weren’t more people doing this clinically?

This was one of the main reasons why Bryan Heiderscheit, P.T., Ph.D. of Biomechanics, decided to dedicate his research and career to runners to reduce risk of injury and improve performance through focusing on form.

Love a Runner? Here are 5 thoughtful ways to show the runner in your life you care

Not many exercises call to mind the pure simplicity of fitness better than a run. It’s a fantastic way to get your exercise, with a laundry list of benefits for both your body and your mood. Good for everything from joint stiffness to depression, with the obvious inclusion of fitness, it’s like the universal remote control of feeling good about yourself.

It’s trendy but, with the freedom to do it wherever you want, without the need for specific outfits or equipment, also extremely accessible. Seriously – it never goes out of style. If you aren’t already doing it, chances are you know someone who is.

Maybe it’s the special someone in your life. Maybe they really love it. And maybe you’ve been looking for that special way to tell them you care.

Hey; don’t even worry about it – we’ve got you covered:

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