Wednesday, May 20, 2009

Frankenstein


Well, as you may have guessed by now, I've got a pretty severe case of ITBS in the left leg. I'm not one to take an injury sitting down, if I'm not making every effort to get well then I'm a loser...

In an effort to get over it I've done everything possible. I try to share new stuff I find, just in case it helps someone else out. (Because being injured is no fun.)

Here's my latest find for Iliotibial band syndrome-
Frankenstein Marching with a Band
"The drill is straightforward to carry out. To perform Frankenstein Marching, stand on a stretch band, with the handles of the band in your hands and the middle portion of the band directly under the arches of your feet. Cross the band handles in front of you, so that your left hand is now holding the handle which was in your right hand and your right hand is holding the left’s. This will make an X in front of your legs with the band. Then rotate each arm out to the side, so that your thumbs are pointing laterally. Retract your shoulders, and keep your feet parallel, shoulder-width apart, pointing straight forward. Walk forward briskly with relatively straight legs while maintaining a standing-tall alignment. Keep your head up and pointed straight forward (don’t look at your feet). Avoid the common mistakes associated with Frankenstein Marching - feet turning out as you move forward, distance between feet too small, head directed downward, and shoulders falling forward.

After a few steps, you’ll begin to feel your ITBs zinging eccentrically, but that zinginess and resulting ITB fatigue will be far better for you than the six-week bout of ITBS which Frankenstein Marching can help prevent. Start with 2 X 15 meters of Frankenstein Marching as part of your warm-up or regular strengthening routine, carry it out a couple of times a week, and progress to 3 X 20 meters with a much-more-resistant stretch band. When you do, you’ll be keeping yourself out of future ITB peril. And while no scientific research has been conducted in this area, the increased control of adduction you’ll gain by strengthening your iliotibial bands should enhance your running economy, an important predictor of running fitness and performance."

I copied the instructions from this site.

Exercise is made up by Karen Ward.

I'm off to exercise.

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