Mobility

5 Mobility Exercises for the Hip

5 Mobility Exercises for the Hip

Limited range of motion in the hip can be problematic for many different reasons. The restricted hip mobility can contribute to lower back pain or knee pain. Or the hip stiffness maybe interfering with your ability to deep squat. This blog post will discuss five mobility exercise for the hip joint. 

Assessing Overhead Shoulder Mobility (Part 1)

Assessing Overhead Shoulder Mobility (Part 1)

Can’t lift your arms up overhead? Must be a mobility issue, right? 

Not necessarily. Sometimes a stability issue can limit your shoulder mobility. After all, your brain doesn’t want you to move in positions that it cannot control. 

This article will cover how to assess overhead shoulder mobility to determine whether it is a stability or mobility issue limiting the movement. Part 2 of this article will cover some examples of exercises to improve overhead mobility. 

Balancing Mobility & Stability - Injury Prevention in Yoga

Balancing Mobility & Stability - Injury Prevention in Yoga

Most of the time someone thinks of yoga, they immediately think of flexibility and mobility. While flexibility and mobility are definitely crucial parts of yoga, the stability demands of various yoga positions is also high. This post will discuss which body regions commonly need better stability in the yoga population and exercises that can help strengthen those body regions. 

Everything You Wanted to Know About Foam Rolling

Everything You Wanted to Know About Foam Rolling

Foam rolling has become a popular treatment option for many muscle aches and pains. The foam roller targets muscles and fascia to decrease pain and improve flexibility. This article will discuss what foam rolling can help with and which body areas you should focus on (and which to avoid). 

Why Mobility Doesn’t Fix Everything

Why Mobility Doesn’t Fix Everything

If you’ve suffered an injury in the previous two years, chances are someone has told you to do some sort of mobility work (foam rolling, lacrosse ball, stretching, etc…). Low back pain? Roll on it. Knee pain? Roll on it. Headaches? Uh, I guess roll on it. It seems like mobility work is the answer for every sports injury. This blog post will discuss why mobility work doesn’t fix everything and what you should be doing to prevent sports injuries. 

Biohacking the Squat - Is it a mobility or stability issue?

Biohacking the Squat - Is it a mobility or stability issue?

The squat is one of the best whole body exercises that you can do. It challenges the overall mobility and stability of the entire body. There is a common misconception with the squat that there is an “ideal squat.” Traditionally the ideal squat consisted of the feet planted straight forward, knees tracking over the 2nd toe, chest up, and the head looking straight ahead. Unfortunately, this advice does not suit everyone because we are all built slightly different. This blog post will discuss how to figure out what is limiting your squat as well as how to determine what the best squatting pattern is for your body. 

4 Simple Ways to Improve Thoracic Mobility

4 Simple Ways to Improve Thoracic Mobility

Thoracic pain and stiffness is a common complaint experienced by many. The thoracic spine, commonly referred to as the mid-back, is composed of 12 vertebra bones between the neck and low back. This blog post will discuss why thoracic mobility is important and four exercises you can do to improve your mobility. 

Troubleshooting Iliotibial Band Syndrome - 5 Strategies to Fix It

Iliotibial Band Syndrome is a common condition experienced by many, but is particularly common in runners and cyclists. Iliotibial Band Syndrome (ITBS) is characterized by pain on the outside of the knee, where the iliotibial band inserts into the lower leg. This blog post will discuss what causes iliotibial band syndrome and five ways that you can fix it at home. 

Iliotibial Band Syndrome is an overuse injury caused by repetitive flexion and extension of the knee. This overuse syndrome causes compression of the tissues under the ITB, which can lead to painful symptoms. Therefore, the first step to treating ITBS is to modify your activity level. It is generally recommended that you do not increase your intensity, frequency, or duration by more than 10% per week. So if you are experiencing pain, you'll need to decrease your activity level. 

Another important consideration when treating ITBS is how you run. Uncontrolled pronation, slower running cadence, and lower leg internal rotation have all been suggested to contribute to ITBS. Having your gait evaluated by an expert will allow you to focus on some of these biomechanical issues you may never have noticed. 

To troubleshoot ITBS, you’ll need three things: a foam roller, a big (lacrosse ball or baseball work great), and a mini-loop band. 

  1. Quad Foam Rolling - Start with the foam roller placed just above your knee cap. The outer quad is commonly more tight, but the whole quad should also be addressed. Rotate your foot inward to focus on the outer quad first. Slowly roll up the quad to the front of the hip and then back down. Repeat with your foot in neutral (to address the middle of the quad) and also turned outwards (to address the inside of the quad). 
  2. Gluteal Foam Rolling - Start by sitting on the foam roller. Rotate to one side and cross the same leg you are rotating towards over the other (ie. if you are rotating towards your right gluteal, cross your right leg over your left). Roll up towards your belt line then down to the bottom of the gluteals. You can also rotate your body to focus on the inside or outside of the gluteals as well. 
  3. Knee Flexion with Ball - Place the ball just in front of your iliotibial band above your knee. Slowly flex your knee and then fully extend. Repeat this motion as you move the ball along your quads. 
  4. Single Leg Bridge - Start by lying face up with your knees bent. Grab one of your legs behind the knee and pull towards your chest. Squeeze your glutes and lift your hips towards the ceiling. You should be able to draw a straight line between your knee, hip, and shoulder (this makes sure you are getting full extension in your hips). Once at the top position, take a couple breaths in then slowly lower your hips.
  5. Standing Hip Abduction - Place the mini-loop around your ankles. Keeping your torso upright, push one of your legs towards the side. While you are doing this you want to keep your toes straight forward so that you are recruiting your gluteals and not your hip flexors. Hold this position for 5 seconds, then repeat on the other side. 

In conclusion, there are many treatment options for treating iliotibial band syndrome. These five exercises provide a solid foundation for helping you if you are dealing with iliotibial band syndrome. Sometimes joint mobilizations or soft tissue therapies are needed to help resolve ITBS. If your syndrome is not improving on its own, it is always recommended to have it evaluated by a qualified professional.

References:

Lavine, Ronald. "Iliotibial Band Friction Syndrome." Current Reviews in Musculoskeletal Medicine Curr Rev Musculoskelet Med 3.1-4 (2010): 18-22.

Noehren, Brian, Irene Davis, and Joseph Hamill. "ASB Clinical Biomechanics Award Winner 2006." Clinical Biomechanics 22.9 (2007): 951-56.