“Fascial problems” are a hot new topic in the rehab industry, as rehab professionals believe that these problems are the cause of most injuries, including hip and knee pain. Fascia is a structure of connective tissue that surrounds the muscles. Chiropractor Stacy Irvine stopped by Cityline to share a few tips when it comes to treating hip and knee pain.
One of the strongest areas of fascia in the body is the IT Band. This structure runs down the side of your leg, crossing both the hip and knee joint. It is a very common area of injury for runners and athletes, both recreational and competitive.
When it comes to treating the injury, many people will turn to foam rollers. New research suggests that we cannot lengthen the IT band with the use of foam rollers, but it is the best way to prevent this type of hip and knee pain by strengthening the muscles of the hip. Many runners swear by them and are convinced that they prevent all types of injuries. Use them in addition to strengthening and stretching exercises. Think of a foam roller as a recovery and stretching aid – they are more like a general massage or warm-up tool.
Consider a few of these exercises to help treat your pain:
1. Bridging: This is done by lying on the foam roller on your back and then simply lifting your hips to a bridge.
2. Single leg hip lift: Lying on your back on the mat with your feet on the foam roller. Hips are up and then your lift one leg off the roller, and lower down to the floor to repeat.
3. Straight leg hip extension: Lying with the foam roller under your hips or stomach and then lifting both legs off the floor.
Courtesy Stacy Irvine, www.totum.ca