For those of you that ever suffer from any knee pain whilst running (or after) then it could be down to the fact you have a tight IT band. This strip of muscle runs from your hip to you knee and can cause the knee cap to track incorrectly if it is tight. ie it pulls it over to one side. Watch this video (not me this ti...me!) and try some of these stretches and massage techniques before and after running to help alleviate the problem. This is a major cause of a lot of knee pain suffered by regular gym go-ers.
http://www.youtube.com/watch?v=c9aJtO0VCqw&feature=related
The foam roller massage does hurt a little but bear with it and it should really help. When you find a sore spot, just stop and rest on it until the pain subsides then continue. Work on spots like this until it is more comfortable to roll the foam along it.
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