REPs UK PTIA REPS NZ

Strengthening, Not Stretching, Hips Best for Knee Pain Prevention

by Ryan Halvorson on Oct 24, 2012

Making News

A recent research report suggests that for relief of iliotobial (IT) band pain, strengthening the hips trumps stretching the IT band. Does this recommendation have a leg to stand on?

Presented at the American College of Sports Medicine’s 60th Annual Meeting and 4th World Congress in Exercise is Medicine™, the small study included nine runners experiencing IT band pain. They were provided an IT band stretch, hip-strengthening work and an IT band foam roller protocol. By the end of the study, the runners were experiencing less pain, but the improvement didn’t seem to come from stretching the IT band. “No changes in kinematic gait measures or IT band flexibility were measured compared to baseline, suggesting these factors may not play a role in the underpinning aetiology of IT band pain,” researchers reported.

An abstract of the presentation was published in the Official Journal of the American College of Sports Medicine (2012; 44 [5], supplement S131).

Do you have clients with weak hip musculature? Try these exercises courtesy of Nicholas Linn, president and chief executive officer of Neuro­muscular Fitness Training in La Jolla, California:

Single-leg-stand hip abduction hold. Place right leg on a yoga block or step. Standing erect and countering other body movement, abduct left leg away from midline. Hold for 3 seconds and slowly return to start. Perform 5 repetitions.

Single-leg-stand knee and hip extension with abduction. Tie one end of light-resistance tubing to doorknob, and loop other end around right ankle. Stand to right of attachment on yoga block with left leg, making sure there is enough tension against right leg. Tube should pull leg into hip and knee flexion and into slight adduction. Maintaining sagittal plane, allow hip and knee to flex without allowing knee to move toward midline. Hold for 2 seconds, return to start and hold leg in extension for 3 seconds. Perform 5 repetitions.

Supine hip/knee 90-degree external rotation. Tie one end of light-resistance tubing to doorknob, and loop other end around right ankle. Lie supine with right leg closest to door. Keep left leg extended while flexing right knee to 90 degrees and keeping right hip flexed until posterior superior iliac spine makes contact with floor. Bring right foot across midline of body toward left hip. Hold for 3 seconds and return to start. Perform 8 repetitions.

Topics

Stretching

IDEA Fitness Journal , Volume 9, Issue 11

© 2012 by IDEA Health & Fitness Inc. All rights reserved. Reproduction without permission is strictly prohibited.

About the Author

Ryan Halvorson

Ryan Halvorson IDEA Author/Presenter

Ryan Halvorson is the associate editor for IDEA Health & Fitness Association; a Performance Specialist at Bird Rock Fit in La Jolla, CA; a Master Instructor for Metabolic Effect and the creator of www...

0 Comments

Trending Articles

Eight Fascinating Facts About Fascia

Fascia has been enjoying the limelight in the fitness industry as one of the hottest topics in recent conference programming, workshops and ...

Nutrition Strategies for Stress and Pain Management

Stress and pain diminish quality of life for millionsofAmericansandcostbillionsin healthcare expenses and lost wages.

Sample Class: Farmhand Fitness

Several years ago, I attended an IDEA World Fitness Convention™ session led by Michol Dalcourt, director of the Institute of Motion. D...

Concurrent Training Can Jeopardize Strength Gains

A lot of people do concurrent training— cardio and strength training within the same session—because it seems to achieve multiple goals at the same time. It’s also a proven fat-burne...

Health Benefits of Mediterranean Diet

Crous-Bou, M., et al. 2014. Mediterranean diet and telomere length in Nurses’ Health Study: Population based cohort study. British Med...

Playing Hurt

When Gray Cook was a high-school athlete, his coaches would comment, “That Gray Cook sure can play hurt.” He had over 20 fractures before he was 18, what with his love of football and moto...

Excessive Thoracic Kyphosis: More Than Just Bad Posture

Excessive thoracic kyphosis (ETK) is a disproportionate forward rounding or curvature of the middle and upper back, also known as the thorac...

A Back-Pain Solution

Starting with the basics. Personal trainer Jamal Younis first met 38-year-old Jessica in August 2014. Jessica, a former competitive collegia...

Coping With Instructor Burnout

The new year likely brought with it a crush of new class participants. But then along came spring, and the inevitable happened: As the snow melted, so did resolutions; visits became less frequent as m...

Cardio and Creative Core

Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to cha...

Next