IT Band ideas

[Catrin]

All my supposed IT band issues and knee pain went away after about a year of doing the kind of training we've all been talking about. Single leg work really helps all that stuff down there.

Thanks Irulan, it helps to know that. It was feeling much better this summer - but I think the mtb fall last month had such deep bruising that it brought to light some weaknesses. It is true that where my IT band is sore to the touch just happens to right where I had the worst bruising.

We don't do much single leg work in the group training - at least not since I've been around (not quite 3 months). I can easily add single leg air squats to my usual correctives, the PT gave me a couple of ideas about a goal to work towards regarding how deep to aim for.

[indysteel]

Was the PT named Bryce by chance (tall, trim, bald man)?

[Catrin]

Was the PT named Bryce by chance (tall, trim, bald man)?

Yes it was! Do you know him?

[indysteel]

He's the PT I saw for both my hamstring tendinitis and for my hip/butt/groin issues.

[Catrin]

He's the PT I saw for both my hamstring tendinitis and for my hip/butt/groin issues.

I wondered when you asked if that was him, that is a mark in his favor knowing you've seen him twice.

[indysteel]

I've had good luck with him, minus a few minor issues. He likes to try new things/gizmos here and there and some work better than others. At least once, I had to basically ask him to stop. But I otherwise like him and his office administrator especially since he's pretty one on one. If you ever want a downtown PT, I'd consider him.

[Irulan]

T

We don't do much single leg work in the group training - at least not since I've been around (not quite 3 months). I can easily add single leg air squats to my usual correctives, the PT gave me a couple of ideas about a goal to work towards regarding how deep to aim for.

I always know when it's ski season as we start to do more single leg work than the other parts of the year. Single leg squats, single leg deadlifts and slams, single leg bounding, step up and so on: all of these will help.

[Catrin]

I always know when it's ski season as we start to do more single leg work than the other parts of the year. Single leg squats, single leg deadlifts and slams, single leg bounding, step up and so on: all of these will help.

He got my attention when he told me that neither of my kneecaps are where they are supposed to be...so I will certainly focus on this so I can give my knees the support they need. Now that I think about it, we have done single leg deadlifts with the kettlebell. Irulan and Indy, thanks for your comments!

Since this most recent flare is related to my mtb crash last month, I am going to hold off on trail riding until the hip/knee/leg is calm again. The new tire might decrease the chance of my crashing, but my crash/ride ratio is pretty high (when I am not crashing?) and THAT leg/knee/hip always takes the hit, or at least 99% of the time it does. I hate to back off, especially since I've not yet tried out the new tire, but it seems wise. It is also probable that my past crash/injury rate is causing me to second-guess myself on the trail instead of fully committing - which of course increases the odds of crashing. It is a bad cycle and I am unsure how to break it - but the first goal is to calm down the current flare. Thankfully my group training activities makes my leg/knee feel better, as long as we don't do more than short sprints.

[Catrin]

No WONDER that knee is having problems! Before I started on the single leg squats, one of my trainers at the gym suggested I check out my single leg strength on the leg press and I promptly embarrassed myself...

With both legs I can press close to 3 times my body weight for 6 reps (360 pounds) - this is the leg press that uses plates, no cables. On the Free Motion squat machine (cables) I can squat twice my body weight @ 260 pounds (12 reps). With THAT leg alone? I was able to press only 45 pounds, and I felt that where the quad meets the knee at the upper inside left of the knee. I tried the same 45 pounds with my other leg and it was like I was pressing air. Apparently my left leg has been doing far more than it's share of the work and in a major way...

So no single leg squats until I can press my weight with that leg. I've been told this will take some time to strengthen, but I've a plan now, and there are single-leg TRX exercises I can do that doesn't require quite my entire weight. Also focusing on abduction/adduction to make certain everything is good up-stream. It is good to have a plan. I think this leg will probably require special attention in the future, all those over-use injuries 2 years ago left their mark by leaving weaknesses the other leg doesn't have. That is NOT a complaint - I've come so far in the last couple of years, and part of this is the consequences of spending too many decades not moving.

[goldfinch]

I have a weak left leg too. What exercises are you planning on do for it? What are single-leg TRX exercises?

[Catrin]

I can't remember if you go to a gym or not? The first 2 don't require gym equipment, second two can be modified if you don't, Remaining three require access to a leg press machine and a TRX/suspension trainer of some type.

Mountain climbers (I HATE these, but they are great for guads and hips and my lower quad is the problem)
Two-legged air squat, hold it for 1 minute (must be really warmed up)
Split-jump overhead squats - though you can probably get good benefit if you leave out the overhead weight.
Single leg deadlifts with either kettlebell or dumbbell

Single leg presses (10 reps x 2) - haven't decided if it is best to do these before or after my full/regular leg presses

If you have access to a TRX or other suspension trainer (thankfully we do at my gym for no extra cost)

Single leg chest press
Single leg squats depending on how weak that leg/quad is

There are some other TRX exercises that are also good, if you have access to a suspension trainer let me know and I will post them. Of course we need to do these exercises on both sides

[Irulan]

There are a lot of things you can do that aren't weight based that will help with stability, knee and strength issues.Single leg step downs are excellent and do not require a lot of strength.

[Irulan]

So no single leg squats until I can press my weight with that leg. I've been told this will take some time to strengthen,

You couldn't do this? I'm not talking about adding weights. This is another one to build knee stability etc