There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

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Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

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A lot of people wear the same pair of shoes for every workout, and they are either comfortable or not. Some workout shoes feel as if you are walking on clouds, providing excellent support that cushions not only your feet, but also your knee joints. Are you wearing the right shoes for your workout needs? Are you in need of a new pair of workout shoes? This article aims to detail three signs that you need to replace your workout shoes. 

The key is to pay close attention to the support of your shoes. Even if your shoes look new, the support can be worn out. When your support is minimal, the risk of injury is much higher. In fact, most podiatrists recommend that you replace your shoes every six months, especially if you wear them a lot. Broken down cushioning in your shoes is a major sign that you need a new pair. Keep an eye out for the other signs below. 

You Experience Aches And Pains

The more you wear your shoes, the more you notice discomfort in different parts of the body. For example, you may feel more pain in your knees after wearing the shoes for six months. You buy insoles that support your feet and reduce knee pain, but these don’t last long. Shoes can easily lose their shock absorption, and you can feel aches in your joints as a result. Pay attention to the following areas of discomfort, and get a new pair if you experience one or more of them frequently:

• Ankles
• Hips
• Knees
• Joints at the base of the toes (most commonly in the big toes)
• Frequent blisters

You’ve Worn Them For 300-500 Miles

The vice president of the American Academy of Podiatric Sports Medicine stated that the average lifespan of a walking or running shoe is between 300-500 miles. For gym or sport sneakers (basketball shoes, pickleball shoes, or tennis shoes), the gauge is different. The general rule of thumb for those shoes is that you should replace them after 40-60 hours of playing the sport in those shoes. That means that you should replace your shoes around every nine to 12 months if you play a sport in them a couple times a month. If you only wear athletic shoes to the gym and engage in strength training, they may last longer. For runners, consider looking for a new running shoe at the 250-mile mark. Statistically, that is when shoes start to break down and lose support. You don’t want shoes to reach their limit before and then decide that you need a new pair.

Cosmetic Wear And Tear Have Taken Over

You may obsess over a great pair of workout shoes. The comfort, look, and more are all cause for obsession for several weeks, even if they start to look tired. Look at the tread on your shoes as they start to age because the last thing you want is for the tread to flatten. Your shoes are like tires: you don’t want them to bald and then get new ones. If your tread is getting flat, you need to go get a new pair of shoes. The midsole of the shoe tends to wear out first, and you can check it by squeezing the shoe to see if there are small cracks or indents along the midsole. You’ll see a lot of those lines if the shoe is worn, but you shouldn’t let your shoes get to that point. Depending on how you walk, you may also see wear on your inner or outer heel. 

General wear and tear is fine, but wearing the shoes that are compromised can increase the risk of injuries. This is especially true for runners or people who are highly active in those shoes. 

If you want to lengthen the life of your shoes, rotate through a few different pairs at once. It is very tempting to pick one comfortable shoe and stick to that. It’s actually better to lean into different styles for different workouts or sports. Just keep these things in mind when choosing your next pairs of shoes.

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Pain in the hip can throw a wrench into anyone’s day. While acute hip pain may stem from a sedentary lifestyle, chronic hip pain is often a symptom of several conditions, including arthritis, injuries, or bursitis. Athletes who move their hips in all directions, like gymnasts and dancers, can easily injure their hips and experience hip pain. The most common way to treat hip pain is via rest and physical therapy.

Hip pain can make everyday activities, such as walking up stairs or bending down to tie your shoe, feel like a chore. It doesn’t have to be this way because you can take control and manage hip pain with a few simple lifestyle modifications. Depending on the cause of the pain, ice, stretching, exercise, and strength training, among other things, may alleviate pain. If the damage is so severe, your doctor may recommend hip replacement surgery. If the damage isn’t as severe, experiment with the following tips to help relieve daily hip pain.

Stretch To Ease Stiffness

The American Academy of Orthopedic Surgeons (AAOS) says that stretching the muscles can help restore range of motion and mobility. A great way to ease stiffness is to stand with your left hand against a wall or hair for support. Cross your left leg behind your right and lean your upper body to the right, pushing your hips to the left. You should feel a stretch alone gate outside of your hip and oblique. Hold this stretch for 30 seconds and then release. Repeat for a total of four times and then do the same on the other side.

Cool Inflammation With Ice

Icing your hip joint can help reduce inflammation in the affected area, which may reduce overall pain. Wrap an ice pack in a towel and apply it where you feel the pain. Hip pain can also result from lower back tightness, so ice the lower back as well. Aim to ice these areas for about 10 to 15 minutes, up to four times a day. A great time to ice is right after you exercise to help reduce pain or swelling.

Use Heat For Arthritis Pain

If arthritis is the cause of your hip pain, warming up the joint with a heating pad, hot bath, or hot shower can help soothe the joint. Heat helps to increase blood flow to the injured area, which promotes healing. This method of pain management may also improve your workouts, especially if you lie on a heating pad prior to exercising. Check with your doctor first to see if you have bursitis, as heat can aggravate a recent injury.

Start Your Day With Exercise

Exercises that both stretch and strengthen the muscles that support your hips can increase range of motion and reduce pain. Bridge pose, for example, is one exercise that the AAOS recommends to reduce hip pain. It helps strengthen your gluteus muscles and hamstrings, while simultaneously stretching the front of your hip. Lie on your back with your knees bent and your feet flat on the floor about six inches from your buttocks. Your fingertips should be able to touch your heels. Press your palms into the floor, engage your glutes, and thrust your hips up toward the ceiling. Tighten your core and make sure not to arch your back. Hold this position for about five seconds before lowering back to the floor. Start with one set of 10 and then build up to two or three sets. 

Work Out In Water

Certain movements, especially cardiovascular training, can be hard on the joints. An elliptical machine is a great option for people with knee pain, as it doesn’t have the same impact as running on a treadmill. For people with arthritic hip pain, though, water exercises are encouraged. Swimming or engaging in water aerobics are both low-impact exercises that you can do without hurting your hip joints. 

Listen To Your Body

Exercise can help relieve your hip pain, whether you believe it or not. When is that pain a sign that you should stop exercising? Health experts state that it’s normal to feel some soreness the day after working out, but it shouldn’t linger or worsen. If you experience sharp or shooting pain during an activity, stop doing it immediately and talk with a doctor or physical therapist about it. 

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If you could work out without experiencing pain, it would be a miracle, right? This is especially true in regards to IT band pain. Most people don’t know that their IT band is tight until they use a percussive massager or foam roller on the outside of their thigh. Yes, the IT band is that connective tissue that runs from your hip down to your knee, and you can bet that almost everyone’s is tight. 

Whether you hit the ground running every morning or walk without properly engaging your inner thighs, your IT band gets tight. In fact, many people experience iliotibial band syndrome (ITBS) or IT band syndrome. It simply stems from overuse without proper recovery methods. The easiest way to reduce inflammation of the IT band is to foam roll and stretch before and after exercise. While that is a helpful way to reduce tightness, the way you work out also influences how tight the IT band gets. 

You can help prevent unwanted aches and pains by engaging in the exercises in this article. Keep your legs fresh and pain-free by practicing the following exercises. Additionally, if you already experience IT band pain, these exercises are great for keeping pain at bay. However, you do need to continuously massage, stretch, and foam roll your IT band to avoid irritation and inflammation. If the pain is really severe, physical therapy may be necessary. 

Single Leg Bridge

Lie flat on your back with your arms across your chest. Bend your knees and place your feet flat on the floor about one foot away from your buttocks. Raise your right foot a few inches off the ground and maintain that 90-degree knee bend. Engage your glutes and drive the hips up into the air, tightening your lower abdomen to draw your belly button to your spine. This will help keep your back flat during the exercise. Slowly lower your hips to the ground and then repeat until you complete eight repetitions, and then switch sides. Complete three sets of eight reps per leg. 

Hip Flexor Flow

Come into a kneeling position, with your right foot on the floor and knee bent at a 90-degree angle. The left knee should be on the ground at a 90-degree bend. Slowly push your hips forward into your right knee, maintaining a flat back. Keep your hips square and hold this position for 20 seconds before returning to the starting position. Extend your arms above your head and reach to the right to bend your torso. Hold that position for 20 seconds. Repeat this motion five times to complete one full set. Switch sides and then complete two more sets per leg. 

Elvis Knees

You are going to need a small resistance band for this exercise. The tension will depend on how much resistance you want during the exercise. Place the resistance band around your legs just above your knees. Bend your knees slightly and center yourself, keeping your back straight as you lean forward slightly. Keep your right leg stable as you rotate your left knee inward, pivoting your left food. Rotate your left foot outward so that your knee points away from your right leg. Think of this as either dancing like Elvis or squishing a cockroach. That is one rep, and you should repeat this motion 10 times before switching legs. Complete three sets of 10 reps.

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When you have knee pain that results from an injury, every movement can be intimidating. The last thing you want to do, however, is avoid movement, as stagnation can elongate the recovery process. You should aim to move, stretch, and strengthen your knee if you want to aid your recovery process. How do you do that without causing more pain? The yoga poses in this article should help with your recovery, whether it was from an injury, surgery, or overuse. 

There are a few key aspects that can help support your knee during the recovery process. Because the knees are between the hips and the feet, they tend to take the most impact, especially during higher-impact activities. Engaging in certain yoga poses can not only strengthen and lengthen the muscles around the knee, but it also does this in a gentle way. Yoga also aims to open the hips and improve your balance, two integral aspects for recovering from a knee injury. By improving your balance, body awareness, and stability, you can begin to do more with your knee, but just remember not to overdo it and always take it slow. 

Locust Pose

Working to strengthen your lower back muscles, locust pose helps to activate muscles in the lower part of the body. This works to create stability and increases support for the knee. Start by laying down on the ground on your stomach. Rest the left side of your face on the ground and place your arms by your side, facing your palms up. As you inhale, lift your chest and arms off the ground, bringing your shoulder blades closer together. Face the ground and tuck your chin slightly. You can remain here without activating the lower body, or you can squeeze your glutes, lower back, and hamstrings to lift your legs off the ground. Stay here for five deep breaths and then relax. Rest for a few breaths and then repeat two more times. 

Head-to-Knee Pose

This pose aims to open the hips, lower back, and hamstrings. When you create more space in these areas, you can help reduce the tension and stress in the knee area. Begin in a seated position with your legs extended out in front of you. Bend your right knee to bring the sole of your right foot to the left inner thigh. Hinging at the hips, lean forward and attempt to bring your forehead to your knee. If you cannot get down that far, don’t worry. If you want to deepen the stretch, flex your foot and reach for your toes. If you need support, you can put a bolster or yoga block under your right knee. Hold for five to 10 deep breaths and then repeat on the other side. 

Reclined Knee-to-Chest 

During this pose, you may feel some relief in your knee, but you should especially feel it in your lower back. This stretch helps to stabilize the pelvis and improve range of motion in the knees, making it excellent for recovery. Lie flat on your back with your arms by your sides. Bend your right knee and bring it up towards your chest. Grab your right shin and gently bring it closer to your chest, aiming to hug it completely against your chest. Don’t for it though, as you shouldn’t cause pain. Stay here for 10 deep breaths before repeating on the other side. 

Chair Pose

By strengthening your quadriceps, hips, and glutes, you can help create more stability in the knees. The lower you sink into the pose, the more strength you can build, but just remember to take it slow. Stand straight up with your feet hip-distance apart. Bend your knees slightly, pull the lower abdomen into the spine, and sit back as if to sit down in a chair. Make sure your knees don’t extend beyond your toes and try to raise your arms above your head, keeping them in a straight line with your back. Hold the position for five deep breaths and then return to the starting position. Repeat two more times after a quick rest. 

Supported Tree Pose

Regular tree pose is a test for your balance, but it can strain your knee if you are recovering from a knee injury. Start in a standing position with your feet hip-distance apart. Place a yoga block on the outside of your right foot. Shift your weight to the left and lift your right foot off the ground as you bend your knee. Turn your right knee out and place the ball of your right foot on the yoga block, allowing the heel to rest on your left shin. Push into your standing leg to keep your hips level and bring your hands to heart center. Remain in this pose for 10 deep breaths and then repeat on the other side.

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As people get older, it’s very common to experience stiffness in the knee joints. Stiff knees can make it uncomfortable to walk, get out of the car, or even stand up from a seated position. The goal is to do these things with ease and stretching the knee joints is an effective strategy to avoid knee pain.

Did you know that warm-ups and stretching are two vital components of exercise that many people skip? That’s an interesting fact, especially since stretching can feel so good! You can refer to stretching and warm-ups as forms of pre-hab, which are essential tools that can prevent tightness and weakness. Knee pain often results from weakness in the hips, glutes, and lower extremities. It’s also possible to experience knee pain as a result of tight tendons, ligaments, hamstrings, calves, and quads. If these bodily components don’t work together in harmony, you cannot properly move your knees with ease. 

Knees can become stiff more easily because they are hinge joints. Shoulder or hip joints, for example, are ball-and-socket joints that have more mobility, especially during sleep. Knee joints may remain in a fixed position for longer periods of time, without regular straightening and bending. If you experience any tightness or stiffness in the knees, the following stretches will be greatly beneficial. Aim to do these stretches at least once a day, especially before any sort of physical activity. You can even do them when you wake up to feel more limber. 

Figure Four Stretch

The great thing about this stretch is that you can do it laying down, which is great if you need to limber up before you get out of bed. Lie flat on your back and cross your right foot over your left quad, bending your right knee out to the side. Bend your left knee and reach your hands forward to grab your left hamstring. Gently pull it toward your chest and hold for 30 seconds once you feel a stretch. Switch sides and repeat. 

Standing Calf Stretch

Tight calves can put undue pressure on the back of the knee, increasing the possibility of stiffness and more serious injuries like plantar fasciitis. To start, stand in front of a wall and step your left leg behind you. Bend your right leg slightly and keep your left leg straight with your heel planted on the ground. Place your hands on the wall and gently push against it to feel a stretch in your left calf. Hold this pose for 30 seconds or so and then switch sides. 

Quad Stretch

Tight quads can put excess pressure on the patella, also known as the kneecap. The tighter the quad, the more it can feel like pain exists behind the knee. Normally, you stand up for this stretch, but you create more stability in a lying down position. Lie on your right side and keep your right leg straight. Bend the left knee behind you so that your left foot is near your buttocks. Reach back with your left arm and hold the top of your foot, pulling it towards you until you feel a stretch. Hold this stretch for 30 seconds and then switch sides to repeat. 

Lunging Hip Flexor Stretch

If you sit at a desk all day, it’s very common to experience tight hip flexors. When the hip flexors are tight, you overuse the quads and create more pressure on the knees. Kneel down on your right knee and place the left foot flat in front of you. Make sure the top of your right foot is on the floor. Lean forward slowly until you feel the stretch along the front of your right hip. Hold for 30 seconds and then switch sides to repeat. 

Standing Hamstring Stretch

If your hamstrings are tight, you aren’t giving your knees or hips optimal support. In fact, most knee injuries result from hamstring strains, so keep them hammies mobile! Stand up straight and plant your right foot about one foot in front of your left foot. Sink your right heel into the floor, hinge at the hips, and sit back ever so slightly. Keep both your right leg and back straight, bending the left leg to increase the stretch. Hold this stretch for 30 seconds and then repeat on the other leg. 

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Staying at home may prevent the spread of coronavirus, but it can also be harmful to the body, especially if you are working from a makeshift desk with children or pets running amok. Safer at home laws have forced the vast majority of office workers to work from home, but we’re estimating that most people don’t have ergonomic chairs that support the natural curve of the spine. As a result, most people experience back pain, joint stiffness, or a sore neck.

The problem with working from home is that most people haven’t invested in desks or supportive office chairs. Why would they need to do that? Nobody envisioned that they would be working from home for an indeterminate amount of time! The real problem is poor posture, because slouching creates a c-shaped curve that elongates or shortens neck and middle-back musculature.

You may think to yourself, “Wait a second…I’ve been doing at-home yoga classes every day. Why aren’t they helping me?” The reason for this is because the body is not designed to remain in the same position for hours on end. The yoga is beneficial, but ergonomics consultant Karen Loesing says that the key is to break up the day with stretching, different postures, or walking. You don’t have to contort the body into advanced yogi positions ever hour, but you will benefit from the following stretches.

Overhead Reach & Latissimus Stretch

If you feel tight along your sides just beneath your armpit, this stretch will be greatly beneficial. It helps to elongate the muscles and open the sides. Sit up straight in a chair and extend your right arm overhead. Slowly reach to the opposite side until you feel a stretch. Hold for 10-30 seconds and then return to center. Repeat on the other side.

Neck Stretch

That pain in the back of your neck can be very irritating, not to mention it can distract you from your work. Stand up straight with your feet hip-distance apart. Slowly drop your chin to your chest, take a breath, and then tilt your head back until you are looking at the ceiling. Do this 10 times. You can then tilt your head from side to side to stretch the sides of your neck.

Hamstring/Lower Back Stretch

This stretch helps to loosen any tension areas in the lower back and tightness in the hamstrings. Start in a standing position with your feet hip-distance apart. Hinging at the hips, slowly fold forward until your forehead is by your thighs. Let your hands fall to the floor. If you cannot do that, you can support yourself by putting a chair in front of you or resting your palms on the thighs. Ideally, you should hang in this position for 30 seconds.

Hip And Knee Stretch

The best way to execute this stretch is to lie on the ground and go through the motion. Alternatively, you can sit in your chair and it will still be beneficial. If you sit in the chair, scoot your butt to the edge and lean your upper back against the backrest. Keep your left leg extended while you hug your right knee into your chest. Hold for 10-30 seconds before switching to the other side.

Shoulder And Pectoral Stretch

You can do this stretch sitting down, but we advise standing up to do it; because you are always sitting, after all. Stand upright with your feet hip-distance apart. Interlace your fingers behind your back near your tailbone. Push the chest outward, raise the chin, and roll your shoulders back. Hold this pose for 10-30 seconds.

We hope these stretches help to increase mobility and keep you from getting stiff while working from home. Best of luck and stay limber!

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You may be wondering what illiotibial band syndrome is or why you should even care. Whether you are an avid gym goer, a cyclist, or someone who participates in any activity with repetitive knee motion, you could be at risk. You could even be at risk if you never exercise! Most people with knee or lower back pain often have an improperly functioning illiotibial band.

People who most commonly experience illiotibial band syndrome are runners, hikers, or cyclists. The illiotibial band (IT band for short) is a band of fascia that runs along the exterior of the thigh from the pelvic bone to just below the knee. There is a bursa, which is a sac of water, where the IT band passes the knee. It helps to reduce friction of the IT band on the exterior of the knee, but illiotibial band syndrome occurs when the IT band is swollen from rubbing that part of the knee.

What Causes Illiotibial Band Syndrome?

The most explainable cause of this condition is overuse or repetitive knee motion. The longer and more frequently you run or cycle, the more likely you are to experience this condition, provided you don’t do anything to prevent it. The excessive friction of the IT band on the outside of the knee creates irritation, ultimately thickening and inflaming the IT band. Other causes can include:

• Not warming up before exercising
• Being bow-legged
• Poor form during exercise (improperly using muscles)
• Lacking flexibility (or having a tight IT band)
• Having arthritis in the knee

Natural Prevention Methods

Foam Rolling

As a general disclaimer, every person should start foam rolling! If you do have illiotibial band syndrome, however, foam rolling the IT band can do more harm than good because you can increase the pre-existing inflammation. Focus on foam rolling the muscles that are attached to the IT band, especially the gluteus maximus and the tensor fasciae latae (the muscle that runs along the exterior of the hip).

Ice & Heat Therapy

Icing the IT band can help to decrease inflammation, especially after exercising. Before you exercise, however, it is ideal to use a heating pad or hot water bottle to warm up and loosen tension the area.

Try Rolfing

Rolfing is popular for athletes because it helps them focus on limiting certain motions and improving their form to decrease future pain. It also helps athletes to lengthen constricted muscle fibers, which helps to relax tension and improve the range of motion. Rolfing essentially aids the body’s ability to conserve energy and, in the case of illiotibial band syndrome, prevents the IT bands from being overworked.

Check Your Footwear

While this doesn’t seem like a remedy, examining the wear of the soles of your shoes can help you identify if you are putting too much stress on the IT band. If they are worn along the outside, then you need to replace them. You may want to assess how you walk or run because that can help you figure out which muscles you are favoring, as opposed to which ones you should be engaging. You can also try jogging barefoot on softer surfaces like beaches or grass. Illiotibial band syndrome was rare before the plethora of modern running shoes.

Rest

The last thing any athlete wants to do is take time off from exercising, but resting is one of the best things you can do for illiotibial band syndrome. Repeating the activity that caused the initial irritation can only worsen the condition. Take a few days off if you feel pain on the outside of your knee. If you don’t give yourself sufficient recovery time, IT band pain can become chronic.

Stretching

To help accelerate the recovery process, it is ideal to stretch after exercising because it works to reduce muscle tension. This allows more blood to circulate to the muscles worked. Improving circulation to those muscles helps eliminate the lactic acid produced during exercise, helping your muscles grow back stronger.

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Tennis balls are not only reserved for dogs that want to play fetch and tennis players. The tennis ball is actually a fantastic tool to relieve chronic joint and muscle pain. Whether it is everyday wear and tear, chronic back pain from sitting eight hours a day, or knee pain from standing for long hours, you can help yourself feel better with a tennis ball.

Sometimes a chiropractic or massage therapy session isn’t financially feasible, but that doesn’t mean you have to suffer. Go to any store and buy a few tennis balls; it’ll only cost you a few dollars. Use the following tennis ball massages to help get rid of overall body pain.

Note: If you feel that the pain is too uncomfortable during any of these massages, stop immediately and lie flat for a few minutes to rest.

Neck Pain

A lot of pain in the body can be attributed to a sore neck. Knee pain, arm pain, or even wrist pain can stem from neck pain. To relax your neck muscles, lie on your back and place one tennis ball at the base of your skull. Rest here for a minute and then slowly move your head from side to side. Rest on each side for a minute.

Shoulder Pain

Relieving shoulder pain is incredibly satisfying and you feel renewed. Lie on your back and bend your knees, placing the tennis ball between your shoulder blade and spine. If the tennis ball is between your left shoulder blade and spine, slowly cross your left arm over your body and move around, letting the tennis ball massage any knots or tender areas. Repeat this on the other side when ready.

Lower Back Pain

Lower back pain is something that can be persistent, but you can also do some work to make it go away. A lot of lower back pain is caused by poor posture or a sedentary lifestyle, so it is beneficial to lie down on two tennis balls that are just above your butt on either side of your spine. Don’t place them on the spine. Move your hips from side to side to work your lower lumbar joints. Bend your knees and, using your feet, pull yourself towards your heels so that the tennis balls roll up your spine. Roll for a few minutes, stopping in tighter areas.

Hip Pain

The hips can be a little tender because they often get ignored. Lie on the floor on your side and place the tennis ball just above you hip joint. Roll in a circular motion and repeat on the other hip. Make sure that you do not roll the tennis ball on your ribcage. This can be very uncomfortable and cause a rib injury.

Foot Pain

Rolling your foot on a tennis ball is one of the easiest things to do to relieve foot pain. Stand up and use the wall for support. Place a tennis ball under the arch of your foot and roll back and forth or round and round for about a minute. Place the tennis ball wherever the pain is. Repeat on the other foot when finished.

Leg & Knee Pain

Take a seat, people. Keep your back straight, extend one leg out, and bend one knee. Wedge a tennis ball right under the back of your knee and press the ball between your hamstring and calf for about ten seconds. Rest ten seconds and do this about eight or ten more times. You should be trying to squeeze the ball. Repeat on the other leg.

If you need some visual aid, watch the video below.

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The post Tennis Ball Tricks For Relieving Overall Body Pain appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.