IT Band Self-Massage

Massaging your iliotibial bands can be a big help if you run, cycle, or are experiencing pain in your knees.
The IT band lives on the lateral portion of your thigh and runs from just below your knee to your pelvis. It’s made of tough connective tissue and muscle. The muscle is in the middle.
When it’s working right your IT band stabilizes your hip and knee. When it’s not working right you might experience pain along the outer portion of your knee. IT band syndrome is the overuse injury often suffered by runners and sometimes cyclists.
Massage can help. To help you give it a try I've posted a youtube video: IT Band Massage Quickie: Do It while You View It. I'm planning to post a couple more, a longer version with massage tools and another with the IT band stretched a little.
Another IT band massage video I like is this one by Art Riggs. If you're experiencing problems in your legs and you think it might be related to your IT bands this video is worth watching. And finally this one by Massagenerd is also worth checking out.

Surgery and Running Injuries

photo by sean drellinger

I recently got an email from a running buddy I hadn’t seen or heard from in awhile. When I asked how her running was going, she told me “your mouth will drop when you read this but I just had knee surgery, for the sixth time in two years.”

The original diagnosis was a meniscal tear. She may run again, she may not, no one knows.

About five years ago, I had a swollen knee that I believed was due to a bad bike fit. The MD at the HMO who examined my knee hadn’t been practicing long. She referred me to a surgeon. The surgeon examined my knee, diagnosed a meniscal tear, and recommend surgery. I told him I wanted an MRI and a second opinion.

The MRI showed a possible but not definite meniscal tear. The second surgeon also recommended surgery to fix the meniscus. When I pointed out that none of his tests revealed symptoms of a meniscal tear, he said there were indications of meniscal tear. And “besides, he said, “the knee is swollen and once I scope that knee I’ll find something. Out of every 500 knees, maybe one doesn’t need some work.”

I deferred on the surgery and saw a physical therapist who recommended stretching and strengthening exercises which I did. My knee healed. When the problem recurred a couple of years later I discovered a yoga pose that fixed the problem once and for all.

I’m not sure what the moral of this story is or even if there is one. Maybe:

Doctors make mistakes.

or

In the end everyone is there own doctor.

or

Western medicine may result in an expensive way to resolve a simple problem.