The 2-Day ITB Cure for Endurance Athletes: Band Syndrome Treatment
Band syndrome is a common injury among endurance athletes. It occurs when there are tears or breaks in the tendons that connect muscles to bones.
These injuries often occur during training and competition, but they can happen at any time while exercising. They may even develop after an accident such as falling down stairs or getting hit by a car. The most common type of band syndrome is called “tendonitis.” Tendonitis is characterized by pain, swelling, redness and tenderness in the affected area. A tendonitis may be caused by overuse or trauma to the joint.
Treatment depends on what causes the problem. If your injured tendon is inflamed (red), swollen (pink) or tender (blue), then surgery will be needed to remove the cause of inflammation and reduce swelling.
If your tendon is not inflamed (yellow), doesn’t swell (green) or isn’t tender (brown), then rest and ice therapy may be all that’s necessary.
There are two types of treatments for band syndrome: physical and psychological. Physical treatment involves stretching the muscle to make it stronger, strengthening the muscles around the joint, icing the affected area and applying compression bands to increase blood flow.
In addition, applying heat to the tendon and taking anti-inflammatory medication may help relieve pain and swelling.
The psychological aspect addresses the mental struggles that come with band syndrome. The patient may become frustrated and lose their confidence in their physical ability, or they may blame others for their situation.
In order to cope with these issues, patients should seek counseling to regain a positive outlook and stop blaming others for their problems. Overcoming psychological issues may be as important as overcoming physical issues.
The 2-Day ITB Cure for Endurance Athletes: It Band Stretches
It band stretches are not always necessary when treating a tendonitis caused by a band syndrome, especially if the tendon is swollen (pink) or painful (blue). However, if the tendons are not swollen and not painful, then it band stretches can be used to prevent the tendons from becoming inflamed in the future.
This is important, as an inflamed tendon will cause pain and swelling. It also helps to strengthen the muscles around the joint to prevent overuse injuries in the future.
Before you begin any stretching routine, you should start by warming up. A proper warmup involves raising your body temperature and moving the muscles through a full range of motion.
It also helps to increase your blood flow and lubricate your joints. You can do this by walking or jogging for five to ten minutes. You should also perform a specific warmup routine for the muscles that you’ll be using during your stretching routine. The following stretches target the hip flexors, quadriceps and gastrocnemius (calf) muscles.
Crouching Hip Flexor Stretch
The crouching hip flexor stretch is designed to stretch the muscles in the front of your thighs. These are the muscles that help you straighten your leg.
This stretch can be performed while standing or sitting.
To stretch while sitting, cross your legs and sit on your hands. Slowly lean forward until you feel a stretch in the front of your leg.
Hold the position and keep your back straight.
To stretch while standing, put one foot in front of the other and cross your back leg behind your front leg. Bend forward while keeping your back straight.
Both of these stretches should feel nice and relaxed. Don’t force anything.
The quadriceps stretch can be performed exactly like the hip flexor stretch except you are crossing your legs in the opposite direction. You can perform this stretch while standing or sitting.
The calf stretch is designed to target the muscles at the back of your leg. This is the muscle that helps you push off with your foot.
To stretch this muscle, simply place one foot in front of the other and push your hips forward. You can grab your toes to get a deeper stretch, but this may not be necessary.
Perform each stretch for 10-30 seconds and hold for 2-5 seconds. You should feel some tension during the stretch, but not so much that it hurts.
When you reach your limit, hold the position and slowly return to the starting position.
After you have finished stretching, you need to perform a cool down. A cool down helps gradually lower your muscles back to their resting state and gets your blood flowing again.
Jog in place or do a light jog for 5 to 10 minutes.
In addition to the specific exercises mentioned above, you should also try to increase your overall activity level when possible. Try to walk more and take the stairs whenever possible.
Taking a yoga or aerobics class at your local gym is also a great way to increase your overall stamina.
Some benefits of stretching which cannot be emphasized enough are its ability to improve blood flow, reduce stress, and relieve muscle tension. An easy way to incorporate these techniques into your daily routine is by performing some simple stretches throughout the day.
Perform each stretch for at least 1 minute and hold for 10-20 seconds. For best results, perform these stretches every 2-3 hours.
Back Stretch: While standing or sitting, tilt your head slowly as far back as it will go. Hold the position for 10-20 seconds and then slowly return to the starting position.
This stretch can also be performed while lying down on a table or couch.
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