I'm back to one of my favorite subjects: walnuts.
What is there NOT to like about walnuts? Unless you're allergic to them, they are high in protein, good fats and they taste great. Best of all, they are extraordinarily good for you. Here are a few points that I've hit on in the past (click on the links to read the source):
Walnut consumption lowers several markers of heart disease.
Walnut consumption helps to keep bones strong.
Walnut consumption lowers the risk of developing Alzheimer's.
And most recently:
Walnut consumption prevents and slows the growth of breast cancer tumors AND
Walnut consumption slows the growth of prostate cancer tumors.
So sprinkle a handful on your cereal in the morning, your salad at lunch or your pasta at dinner. Maybe together we can change the saying to:
Several walnuts a day keep the doctor away!
Tuesday, May 18, 2010
Thursday, May 13, 2010
It Be the ITB
I see a lot of runners in my practice. Make that a LOT of runners...and cyclists...and walkers...and paddlers...et al. As such, I spend at least half of my time working on the lower portion of the body. One of my favorite "portions" is: the iliotibial band.
Oh, so misunderstood and maligned.
Say the word "iliotibial" or "ITB" to a cyclist or a runner and you'll see a combination of fear, disgust and sorrow. When an ITB is angry, soooo many weeks and miles of training are lost to it.
I will not claim to have complete mastery of ITB problems, but it is typically a pretty simple part of the body to treat.
The ITB is a tract of fascia (connective tissue) that runs from Gerdy's Tubercle on the lateral side of the proximal tibia to the Tensor Fascia Latae and Gluteus Maximus muscles. Along the way, it sends little fibers anteriorly and posteriorly to Vastus Lateralis and Biceps Femoris, respectively.
Huh, you ask? Unlike the muscles I just named, the ITB--being wholly of connective tissue--is not a contractile tissue. Sure, connective tissues can and do contract (shorten) if allowed, with a Dupuytren's Contracture of the palmar fascia being the best example. But only muscle tissue has the ability to repeatedly and quickly contract and relax.
So, in my view, pain along the ITB is merely a symptom. The real culprits are the muscles pulling it too much and/or too little. The first places to look are the guys that attach to the ITB: glutes, quads and hamstrings. And the best way to do this is a gait evaluation.
As a lifelong runner, USATF running coach and biomechanics junkie, this is where I excel. I love to watch people move--swim, walk, run, ride. It is amazing how much a thorough gait evaluation can help in determining the "true" culprit of a person's pain.
If your foam roller, yoga class and stretching strap haven't helped to alleviate your pain, it may be time to focus on a few muscles surrounding the ITB. And if that doesn't help you, find a health care provider that is as crazy about your sport as you are.
Oh, so misunderstood and maligned.
Say the word "iliotibial" or "ITB" to a cyclist or a runner and you'll see a combination of fear, disgust and sorrow. When an ITB is angry, soooo many weeks and miles of training are lost to it.
I will not claim to have complete mastery of ITB problems, but it is typically a pretty simple part of the body to treat.
The ITB is a tract of fascia (connective tissue) that runs from Gerdy's Tubercle on the lateral side of the proximal tibia to the Tensor Fascia Latae and Gluteus Maximus muscles. Along the way, it sends little fibers anteriorly and posteriorly to Vastus Lateralis and Biceps Femoris, respectively.
Huh, you ask? Unlike the muscles I just named, the ITB--being wholly of connective tissue--is not a contractile tissue. Sure, connective tissues can and do contract (shorten) if allowed, with a Dupuytren's Contracture of the palmar fascia being the best example. But only muscle tissue has the ability to repeatedly and quickly contract and relax.
So, in my view, pain along the ITB is merely a symptom. The real culprits are the muscles pulling it too much and/or too little. The first places to look are the guys that attach to the ITB: glutes, quads and hamstrings. And the best way to do this is a gait evaluation.
As a lifelong runner, USATF running coach and biomechanics junkie, this is where I excel. I love to watch people move--swim, walk, run, ride. It is amazing how much a thorough gait evaluation can help in determining the "true" culprit of a person's pain.
If your foam roller, yoga class and stretching strap haven't helped to alleviate your pain, it may be time to focus on a few muscles surrounding the ITB. And if that doesn't help you, find a health care provider that is as crazy about your sport as you are.