WHO GETS IT?IT Band (Ileo Tibial Band) syndrome is a common overuse injury in cyclist, runners, hikers, skaters, and many others athletic events that require loading on the knees.
What causes it? Many times when I see this in runners, it has come on with quick increase in mileage. Often it is a problem with running on an uneven surface, such as the shoulder of a road, sidewalks, trails, and so on. Running downhill will also aggravate the IT Band, because of the pounding on the knees. The runner may also have a severe heel strike. Sometimes, IT Band Syndrome is as simple as adjusting the bike seat and is an anatomical imbalance.
What is the IT Band? It is a facial continuation of the Tensor Fascia Latte (TFL), which starts in the lateral hip area. As the TFL goes down the lateral side of your leg it turns tendenous and works to stabilize your quadriceps and hamstring muscles. The IT Band ends near the fibular head on the lateral leg.
What are symptoms for IT Band syndrome? Typically patients will complain of popping or clicking in and around the lateral knee. The runner may have pain when running downhill or when their heel strikes the ground. As mentioned before, the pain may come on with increase in miles or uneven surfaces. Sometimes the pain may manifest into the front of the knee if the patient has other biomechanical problems.
TREATMENT FOR IT Band syndrome? Typical treatment is ice, rest, massage, stretching, and foam rolling. There is also a last resort of surgery which has no guarantees and will put the patient out for two to three months. Although these methods may work for more mild cases they often do not fix the problem for very long. If the athlete has to treat the area each time they complete a workout then the treatment is not working. They need a more permanent solution.
The Best treatment for IT Band syndrome is Active Release Technique (ART). With ART the muscle is able to be reduced from scar tissue that has formed from imbalance. Because scar tissue is the main issue, ART works to decrease scar tissue and lengthen the muscle, thus allowing the IT Band to slide over surrounding muscles with ease. We have seen many cases of IT Band Syndrome in our office relieved with the use of ART and recommend it for almost all injuries. To learn more about ART and related injury issues visit www.activereleasetechniqu.com and www.wasatchhs.com.
Dr. Tom Fletcher has been licensed as an IRONMAN triathlon network provider and Active Release provider for over five years. As part of the medical staff at many IRONMAN events, Dr. Fletcher has treated world class athletes from around the world, including three time world champion Chrissie Wellington of Great Britain, as well as many local heroes. For more information about injuries you are experiencing, call or visit Wasatch Health Solutions.
Wasatch Health Solutions
5801 South Fashion Blvd., #175, Murray, UT, 84107
If you have been involved in a car accident, you may have experienced whiplash. Whiplash is a rapid whip like action of the head and neck. Whiplash would be when your head falls forward and then snaps backward from the force of the crash.
Common Symptoms include:
Neck pain and stiffness
Ringing in the ears
The symptoms of whiplash can last a couple weeks to a year, depending on how severe the accident. If you are suffering from whiplash symptoms, it would be best if you seek treatment for your injury.
Dr. Tom Fletcher can treat injuries related to whiplash and other automobile related injuries. This includes shoulder, neck, low back, a
This beast of a biker and patient of our completed The Valley of Fire Time Trial today in Lake Mead, NV. Personally, I think that stretch of road is some of the toughest biking I have done, considering all the elements.
Dr. Tom Fletcher was able to help Rory with some knee stiffness leading up to his race in the past couple weeks. ART (Active Release Technique), Graston, and chiropractic work have been an important part in his maintenance of top shape. Common injuries that bikes deal with may be: IT band pain, hip pain, hamstring pain, low back pain, plantar fasciitis, headaches, and shoulder pain.We are glad to discuss any injuries like these in our awesome location in Murray, Utah.
Today it's all about RORY!
So, let's talk about some Rock Tape products. If you are an athlete and have a race coming up, you need that extra support and faster recovery, Rock Tape might be able to help you out. The most common sports that use these products are running, triathlon, and crossfit. Rock Tape and Rock Sauce combined can be applied to injuries of all kinds. Some of the more common injuries include: ankle sprain, wrist pain, shoulder pain, neck pain, low back pain, IT Band, knee pain, hamstring, and hip pain.
Rock Tape is a special kind of tape known as kinesiology tape (KT tape). While we can’t turn a 5 hour marathoner into a 3 hour runner, we do have methods to help you break the 3 hour barrier if you’re already close. When applied properly, Rocktape can help athletes improve form and decrease fatigue through better blood flow. RockTape works by stretching in one direction and not the other. This creates a bio-mechanical lifting mechanism that lifts the skin away from the soft tissue underneath, which allows more blood to move into an injured area to accelerate healing and recovery.
Rock Sauce is the only topical pain reliever designed to work with kinesiology tape. It can be applied directly to the surface of Rocktape. Rock Sauce is a heat based lotion for Isolated muscle pain and joint soreness, Graston, and ART use.
Dr. Tom Fletcher at Wasatch has these products available and is trained to apply them to injuries. So if you have a race like St George 70.3, Ogden Half Marathon, or Deer Creek Open Water Swim coming up and need to speed up recovery or injury recovery, come in and see us.
The average driver in Utah gets in an auto accident every 4 years! Whether you are a texter, talker, or a singer please be careful this winter season. The most common injury from a auto/car accident is whiplash or neck pain. Neck injuries along with whiplash and headaches can be minimized by keeping your head rest at mid head height. Back pain, sciatica, numbness, disc bulge can all be minimized by sitting up straight in your car seat.
At Wasatch Health Solution's, Dr. Tom Fletcher's office, we will talk to any auto accident victim whether at fault or not, for FREE. We offer a variety of healing methods for whiplash, neck pain, headaches, and back pain. Some of our services are: Active Release Technique (ART), Graston, Chiropractic, massage therapy, x ray, and MRI. For anyone in a car accident you owe it yourself and your family to get checked out. BTW... It's free at Dr. Fletcher's clinic!
For all those athletes that come see Dr. Fletcher, there is a product that is on it's way over. The NormaTec Recovery System provides dynamic compression for triathletes, runners, cyclists, lifters, and any other sport that is leg intensive. They also help with injury reocvery such as: plantar fasciitis, hamstring, it band , and hip pain. These full length boots were developed by a physician-bioengineer to aid the body with it's circulatory process. NormaTec’s founder realized that the key to advancing the technology of external compression is improving the massage pattern. This includes pulsing, gradients, and distal release. Thus NormaTec developed and patented Sequential Pulse Technology, and the NormaTec Recovery System was born.
Along with Active Release Technique (ART), Graston, Chiropractic, and massage treatment, we feel like our clinic is the ultimate healing/recovery clinic in Murray and the Salt Lake city area!
Foot pain, toe pain, numb foot, Achilles tendonitis, Achilles pain. Dr. Tom Fletcher and the staff at Wasatch Health solutions can help. Located conveniently off the freeway in Murray for anyone in the Salt Lake City area.
There have been some exciting events for the 2013 season in Utah already. Such as the GPP Triathlon Training Camp, Moab Red Hot Ultra Marathon, and QUAC's Ski and Swim. Many events or upcoming events such as the St. George Half Ironman means that you are starting to crank up the miles. Unfortunately, this means many injuries such as Runner's Knee, IT Band Syndrome, and Swimmer's Shoulder start to pop up around the SLC valley.
If you have been running quite a bit like these two amazing triathlon moms, maybe you are starting to experience some pain in your legs. Today let's talk about Runner's Knee.
Symptoms of Runner's Knee may include pain beneath the kneecap, worsening after you finish an activity. It is especially painful on going up or down stairs, after an hour of running, or with lunges or other strength training.
Causes: Patellofemoral knee pain (Runner's Knee) has several causes. One cause is an injury to the cartilage under the patella. Another is an overuse or an error in running mechanics that causes the quad to become tight and pull on the knee.
Hot List Recover postrun with warm, immune-boosting foods. By Liz Applegate, Ph.D.; Image by Mitch Mandel Published January 11, 2010 After a winter run, there's nothing better than warming up with a hot meal. The best choices not only heat you from within but also speed recovery. Many of these dishes pack nutrients that boost your ability to fend off illness—good news, given that most of us will have at least two colds this winter.
OATMEAL AND COFFEE
Steel-cut oats provide loads of carbs to refuel muscles. And research shows that pairing those carbs with caffeinated coffee boosts glycogen stores even more than eating carbs alone. Top your oatmeal with almonds, banana, and a splash of milk to add vitamin E, potassium, and calcium.
Some studies show that this comfort food can decrease symptoms of the common cold. The warm broth, herbs, celery, onions, and carrots help reduce inflammation in your airways and ease breathing. The soup may also decrease the effect of neutrophils, a white blood cell that's partially to blame for flu symptoms.
A key ingredient in chowder is carbrich potatoes or corn, which, according to studies from Appalachian State University, protect immune cells weakened by a hard run. Seafood is high in zinc, which is crucial for immune health. Studies show that runners may not get enough of this mineral. Try my chowder recipe (right) or warm up canned varieties with fewer than five grams of fat per serving.
As a runner you may not get enough iron needed for building blood cells that transport oxygen to power your muscles. And a recent study from Italy finds that women athletes have lower iron stores than inactive women. Meat stews are packed with 20 percent of your iron needs along with protein; add potatoes, carrots, and parsnips to boost fiber and vitamins.
Slow-Cooked Clam Chowder
1 onion, diced
2 celery stalks, diced
1 tablespoon olive oil
2 8 -ounce cans of clams
1 8 -ounce bottle of clam juice
2 teaspoon s garlic, minced
3 russet potatoes, cubed into bite-size pieces
1 12 -ounce can fat-free evaporated milk
In a skillet, saute the onions and celery in the olive oil. Transfer to a slow cooker and add other ingredients except canned milk. Cover and cook on high for three hours (or low for six hours). During the last hour add the milk. Season with salt and pepper. Serve with hearty whole-grain bread.
Makes four servings.
CALORIES PER SERVING: 385
CARBS: 56 G
PROTEIN: 28 G
FAT: 5 G
ZINC: 36% DV
Kitchen Essentials: Crock-Pot
Also called slow cookers, these appliances are easy to use—just add the ingredients and hit start. You can leave it unattended while you go for a long run and come home to a warm meal. Most have a low and high temperature with cooking times ranging from about three to eight hours. Make stew, chili, soup, or cereal. The iPhone Crock-Pot app has lots of great recipes.