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Running technique training (ITBS)

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Uploaded on Oct 29, 2009

For several years, the lady in the video has been suffering from ITB syndrome (left leg). Injections and physiotherapy didn't help to reduce the inconvenience. Despite the injury she was able to run, but nonetheless with pain during and after training.
In the vid you can see that she's spending too long on support, that she's landing pretty heavily (lots of energy is disappearing in the ground) and far in front of the body. The hipabductors lack strenght, which shows of in a hip droppage of the swingleg when she's on left support. This overstretches (and stresses) the big tractus iliotibialis (ITB) that covers her bursae on the lateral side of the hip and femurcondyl. Another aspect that adds to her injury is her foot placement in landing. On the part of the vid when she runs to and away from the camera, you can see that (when landing and taking weight) her foot come's into the midline too much. This stresses the ITB (and the underlying bursa) even more. This, together with the high impact of landing, push off action and her bodyshape gives lots of reasons for the ITB to protest. There's just too much load and stress on it.
Of course after this first session there's still a lot of work to do to improve furthermore on technique. Nevertheless the stress on the ITB and her bursae will allready reduce significantly because of;
Increased cadence, the compact frame of running, better foot positioning, decreased vertical oscillation and a landing closer under the body.
The adjustments she incorperated in her runingstyle enabled her to run a painfree PB on 10K, only one week after this session :-). She is into marathons a few years after without any trouble of the ITB again.

BTW; There's some pronation aswell, but it doesn't lead to a knocked in knee, so this doesn't seem to increase the load of the ITB. Some shoes may add to ITB trouble as well, due to a too much of anti-pronation (support on medial side of shoe) that increases the stretch and stress on the lateral side of the knee by forcing the knee in a varus position and taking away the natural damping from pronation.

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