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I’ve said it before and I will say it again. Even if you are not a doctor it is important to have some knowledge about your body and understand the way it functions. That will make it easier to prevent an injury or find out what is the reason behind the pain you are feeling. More often than not, when a person has knee pain, he thinks the reason is in the knee itself! You try to cure your knee and the pain never goes away! Why? Because you are trying to cure the consequences, not the causation!

I will skip the long and confusing anatomy explanations, because I am aware that most of you don’t like fancy words and I will explain it simpler.

Put your hand on your hip bone. With one of your fingers touch the muscle, which is below the bone and a little to the side of your thigh. This is the TFL, the muscle responsible for the flexion of your hip! This muscle is attached to the so called ITB(iliotibial band), which goes on the outside of the thigh and goes all the way down below the knee. In reality ITB is not a muscle, but a really thick tissue, that can cause a lot of pain when it is too tight or when you overtrain.  What happens is that when the ITB is too tight, it starts rubbing in your knee joint, which leads to inflammation. I’ve done that to myself, by overtraining and I will assure you that it is not fun!

How do you know if that is your case? A stabbing pain in your knee when you squat, lunge or perform a similar movement is one of the indicators. If you trace the ITB with your hand and you feel pain, this means that you haven’t stretched enough lately or you overtrained. As you can see from the picture, you will feel a pain down the outer side of your thigh, and the side of your knee. If you do not pay enough attention to this pain and you keep working out, this will lead to inflammation of the inner side of your thigh and you will start feeling pain in your adductor magnus. Thus you will feel a stabbing pain in your knee whenever you try to perform a movement. It is not necessary to feel pain in your thigh when moving. You might just feel it is really tight!

Often people think that in this case the problem starts in the knee and in reality the problem comes from the combination of overloaded, tight TFL and ITB.

How do you take care of it? If the inflammation is too strong, you will need to take some rest from working out, so you can give the pain some time to go away. All this should be accompanied with stretching and foam rolling. Truth is that ITB is a really dense tissue and you need to be persistent in order to loosen it up a little bit.

If you do not want to get to a point where you have such an inflammation DO NOT skip your stretching and foam rolling!

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Do you have knee pain caused by the IT band inflamation?

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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+359 877 963 124

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+359 877 963 124

Ines Subashka

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!