Amy Ridgway is a good friend, boot camper and the best physical therapist in the state of Oklahoma. So I asked her to help me out on this one. A common question that I hear often is how do I stretch the out side of my leg. This area is prone to injury for runners and every day fitness enthusiast. So how do you prevent this or recover from it. I will let Amy take it from here.

What is it?

The Iliotibial Band is a thick band of fibrous tissue that starts from your glutes and hip, runs down the outside of your leg, and attaches on the shin bone (tibia) right below the knee. Its primary function is to assist in stability of the knee during activity. IT band syndrome is pain on the outside of the knee due to tightness or inflammation of the IT band.

Symptoms…

• Pain on the outside of the knee and/or tender points in the glutes
• Pain with flexion and extension of the knee that worsens with pressure over the sore spot
• Tightness of the IT band on the outside of the leg
• Pain that worsens with activity – especially running, prolonged walking, stair climbing, and over activity

What can I do about it???

• Rest and Ice
• Strengthen weak hip muscles
• STRETCHING is one of the most beneficial treatments to IT band syndrome

Lay on your back and using a strap, bring your leg up and across your body until a stretch is felt on the outside of your leg. HOLD 30 sec, repeat 3 times.

Causes…

• Inadequate warm up before exercise
• Poor flexibility
• Quadriceps and hip weakness
• Over pronation of the foot or internal rotation of the lower leg during walking/running
• Biomechanical issues including genu varum (“bowlegs”) and leg length discrepancies

Stand with your affect leg behind and crossed over opposite leg as shown. Holding onto a wall, lean your hip towards the wall and your upper body in the opposite direction. Hold 30 sec, repeat 3 times.

Put affected leg behind and crossed around opposite leg as shown on right. Lean hips in the direction of affected leg and lean your body in the opposite direction until a stretch is felt on the side of your leg and hip. Hold 30 seconds, repeat 3 times.

Left IT Band Stretch Cross affected leg behind and across opposite leg as shown. Reach down and across your body towards the floor until stretch is felt on the outside of your leg and hip. Hold 30 seconds, repeat 3 times.

Right IT Band Stretch

If symptoms persist, see a Physical Therapist for a complete Bio mechanical assessment

OR

Contact the Sports Injury Hotline at 405-779-7666!

You will speak to a Certified Athletic Trainer that will give you immediate advice on your injury. If necessary, our VIP service can get you in to see a Doctor that specializes in your injury within 24-48 hours.

Exercise is an important part of maintaining a healthy lifestyle, as well as a recognized preventative measure against the disease itself.  Perhaps an area that deserves more attention is that of exercise therapy as an integral part of a cancer treatment program.  Research has long supported the benefits of exercise in reducing the risk of developing cancer, but only recently are the positive effects of exercise being emphasized in the mainstream as part of improving the overall well-being of a cancer patients life.

Research studies continue to find that regular exercise for cancer patients contributes to maintaining or increasing fitness levels.  Those patients who do not participate in regular fitness activities demonstrate significant health decline when undergoing cancer treatment or thereafter.  Cancer treatments like chemotherapy take quite a toll on the body, and exercise can be very helpful to support healthy energy levels for patients, even in the case of rare cancers like mesothelioma.  Fitness programs that utilize aerobic exercise and resistance training are shown to be both safe and effective for patients with different types of cancer including breast, prostate and colon cancers.

Fitness activities can improve the quality of life for cancer patients.  Exercise not only strengthens the body, but also the mind, to combat symptoms of depression and anxiety often associated with a cancer diagnosis.  Being around others who share similar health issues can be an important part of the process.  By participating in a structured social exercise program, patients can receive the motivation and support they need which can enhance overall treatment outcomes.

A lot of the studies conducted on exercise while undergoing cancer treatment are fairly recent, and as a result, physicians may not be recommending exercise as part of a treatment protocol for their patients.  The more physicians support and direct their clients to include exercise as a regular part of a treatment plan for cancer, the higher the potential benefits for extended health.  Cancer patients can work with physical therapists or other qualified fitness professionals who have expertise in the area of fitness for cancer.  A healthy living plan, including diet and an appropriate exercise regimen can be a critical part of an effective healing program for those with cancer.

Daily REVOLUTION checkoff       click to download

Steve has been with the boot camp for 10 weeks and has had some amazing results that I have asked him to share with all of you.

Steve also has another amazing story that not a lot of people know about but I am going to spill the beans. Steve decided a few years ago he was going to pedal his bike 4,100 miles from coast to coast and he did just that. Check out his journey here…..http://www.grandpalosthismind.com and thanks for being a part of the Fit Body Boot Camp Family

This details will also be posted at boot camp if you don’t have a way to print the sign up sheet.

Please read over the details and provide information needed.

If you’ve been paying any attention to the last three emails I sent you, and all the buzz around boot camp then you know I’m about to kick your 2012 into high gear. Since a few have informed me that you are not receiving my emails then I am going to make sure you know what is going on.

Here are the details of the program so you can decide if it’s right for you

• It’s a six week body transformation program specifically designed to burn fat and Tone muscles while you workout with me, Gena, and Seben  and then to give you the coveted “after burn” effect so you can burn more fat once you leave here.

• An intense 6 weeks full of Daily and weekly fitness challenges
• Step by step nutritional guidelines to follow and recommendations for supplements to help speed up your progress
• Before and after photos that are going to blow your mind
• Special Revolution Workouts to burn a few more calories
• Prizes and give a ways to the 1^st 2^nd 3^rd place winners
• Full assessments including measurements, weight, bf%
• T-shirt for everyone who makes it all 6 weeks
• We will end it all with a pot luck, prizes, and great conversation
• Most importantly over the top crazy weight loss results after 6 weeks

FAQ

Can I come to any of the class?

Yes

Will it cost me anything?

Yes Registration is $30 for current paying boot campers. This will go towards the prizes and t-shirt.

How many days a week will I need to participate in boot camp

You must participate in at least 4 workouts at FBBC in a week

Will I need to purchase any additional items for the challenge?

No you do not but I will recommend a calorie counting watch that you can pick up for a few dollars at Wal-Mart. This will make it easier to be sure you are working to your full potential during every workout.

If you are ready for a transformation and kick start into 2012… The New Year’s Revolution will begin this week with weigh-ins and nutritional guidelines. This week will consist of Assessments, answering final questions, and getting you squared away. The official 6 weeks will start on Jan. 16th 2012

Follow the instructions below…Return this paper to Ben or Sara with 30.00 Cash or Check before 01/13/2012

Once your registration has been collected you will set up a time with Trainer B. to do your Full assessment, before picture, and go over any extra questions you may have.

Name (Print):________________________________________________________

Email (Print):________________________________________________________

Paid:    YES_____   NO________

Trainer Signature:____________________________________________________

*print the above page and hand to Ben or Sara with cash or check*