You often hear people talking about 'roll out their ITB.' However what does that actually do and what is your ITB? In this blog we provide some clarity about your ITB, ITB friction syndrome and how you can treat it.
What is your ITB?
What is ITB Friction Syndrome
There is a common misconception that your ITB is 'tight.' It is a piece of connective tissue and its role is to stabilise the knee. It needs a certain amount of tension to do its job. It is the muscles around it and that insert into it that get tight.
When you bend your knee to 30 degrees your ITB slides across a bony protuberance (area) called your femoral condyle. With altered biomechanical function or any number of the factors described below, it can cause excessive friction of the ITB over the bone. This can lead to irritation, pain and/or inflammation in the area known as ITB friction syndrome.
These changes can be from a variety causes:
The key is to work out which of these are contributing to the excessive friction and correct them - which is where allied health professionals such as massage therapists, physios and exercise physiologists can help.
What are the Symptoms of ITB Friction Syndrome?
What are the Treatment Options?
For more information on this condition or to book in feel free to get in contact with us and we can point you in the right direction of who to see and how we can help through massage.
I'd think that neck and shoulder tightness is our 'bread and butter as massage therapists. We see if all day every day which makes are really good at treating it!! I am positive there isn't a person on Earth who hasn’t had sore shoulders at one time in their life! The question is what can you do about it when they do get sore?
Why is it that without blinking an eye we'll spend $100+ on a new outfit or dinner. Yet when it comes to our health we'll do everything we can to put it looking after it?
Do we have our attitude towards our health backwards?
In 2011 The Australian Institute of Health and Welfare produced the Australian Burden of Disease Study. "It compares the impact of different diseases, conditions, injuries and risk factors on our population." It highlighted that Muscoskeletal conditions, in particular back pain made up 12% percentage of the total burden of disease. (1) Additionally, in a study by Hill et al 2018 Lower Back Pain is now the leading cause of disability around the world. (2)
Additionally 30% of all conditions that impact our quality and length of life were preventable by modifying or reducing exposure to risk factors. Yet so often we see clients who's pain, injury or poor health could easily be prevented and better managed through early intervention!
It is statistics like these that make us at Just Knead It realise how important it is to take a proactive approach our health.
So why is it that we don't prioritise our health when it's one of the few things in life we can never get back if we lose it? It's time to shift our attitude!
Generally, when we put off looking after ourselves the long the road to recovery is lengthy. It usually takes a multimodality approach. It's expensive, time consuming, not to mention the impact on your mood and general outlook on life.
What is that doing to your ability to perform at work or how you interact with friends and family at home?
It's hard to quantify the impact of putting off addressing a health concern. However, if the statistics above are anything to go off the impact is huge!
So instead can we suggest a different approach!?
1. Get on top of your health concerns including muscloskelatal issues early.
2. Take responsibility and check in with our health mindset.
3. We all know what to do. It's up us to schedule the time and make it a priority!
4. Create yourself a team.
So finally it's time to shift our mindset towards proactive health so we can live the life we envisage and keep doing the things we love! Don't leave it until it's too late!
We sat down with Brooke our resident myotherapist to talk Dry Needling and Knee Pain. Click the 'read more' button to find out why she recommends it and the mechanism behind it.
Whether we are sitting at a desk, bent over a computer at work, driving, relaxing in front of the TV sitting staring at our phones and curled up sleeping, we spend hours each day in a 'flexed' position. This can lead to pain, tightness and/or injury if we don't take proactive steps to unwind and open up the body in the opposite direction.
What your Massage Therapist Recommends for Neck and Shoulder Tightness.
As remedial massage and myotherapists we spend our time 'neck deep' (pardon the pun!) in upper back, neck and shoulder tightness! Here are 5 simple things you can do to help look after your neck and prevent it from tightening up.
Self Massage through the Rhino Trigger!
AN INNER CITY GYM WITH A DIFFERENCE!
At Just Knead It - Sports and Remedial Massage we are committed shifting Australia's attitude towards being proactive towards their health. So we can all live a long, happy and healthy life, doing all the things we enjoy. We get that as massage therapists we are just one piece of the puzzle. It is for this reason that we search out like-minded allied health clinics and facilities that are exceptional and understand what we are trying to achieve.
Steve Nichols and his team at 477 Co are one of these groups. He has created a gym that combines exercise, mobility, mindset and nutrition under the one roof. They get that each piece of the puzzle is essential for giving you long term results. That's why we love working with Steve and his team. We sat down with Steve and asked him some questions about his gym, style of training and the philosophy behind 477Co. Have a read!
Remedial Massage Therapist Kat Share's Her Crunchy Asian Beef Salad Recipe
At Just Knead It - Sports and Remedial we are on a mission to change Australian's attitude towards health - so you can live the life you envisage. The statistics are scary on how much are lives are impacted and how much money we as a nation spend on conditions that are preventable with changes to risk factors. These include lower back pain, diabetes, cardiovascular disease and conditions caused by smoking and drug use ($65 Billion in 2011). With small shifts and simple changes we could make a world of difference!
We get that a big part of this shift is food. Yet there is a real stigma around health food not being very appetising. We're on a mission to break this myth! A perfect example is Kat's Crunchy Asian Beef Salad! This recipe is quick, simple and really flavoursome.
A massage therapist's plea to the enthusiastic runner!
Dear future running enthusiast!
We know! You are feeling motivated and itching to get started... You used to train upwards of 5 times a week so of course you can still do that! We understand you used to be able to run 5 - 10 kilometres off the back of no training - Jumping straight back into that distance makes sense!! You want to get fit 'LIKE YESTERDAY,' so training every day to keep up the enthusiasm and get into a routine quickly is the only option!!
Yet here's the reality. You're not as young as you used to be!!! At some point you worked up to that training load - IT TOOK TIME!!! Getting straight back into it (like you did 10 years ago!) is a sure way to end up injured or on the massage table!
So, can we please offer some suggestions!!!
Good luck from the Just Knead It Team!!!