The Pain Factor by Louise Roach

3. Am I experiencing pain when running or walking on a certain type of terrain?

4. Is this a new pain or one that has happened before?

5. What measures can I take to correct or strengthen the affected body area?

I used this list of questions to understand a reoccurring pain on the outside of my legs. After a little research and a trip to my local running specialty store, I learned the pain was IT Band Syndrome. The IT Band is a long fibrous muscle, located on the outside of the leg. When it becomes inflamed, pain is felt at a point near the knee joint. I knew the pain usually happened when I was hiking downhill for long periods of time and it went away after a few days of rest. This signified several areas of my body that needed work: weak leg muscles, a tight IT Band, and not enough arch support to stabilize my knee during an activity. I have incorporated the following positive measures to help strengthen my body’s weak points:

1. Wearing well-fitted running and hiking shoes with strong arch support.

2. Adding leg strengthening exercises to my daily routine.

3. Wearing neoprene knee braces on a long hike with a lot of downhill climbing.

4. Increasing my daily stretching routine, with particular stretching for the IT Band.

5. Doing stretching and warm-up exercises before a strenuous hike or run.

6. Cross-training: running, walking, hiking, biking, weight lifting and using the elliptical trainer to provide a variety of exercises to all leg muscles.

7. Using ice therapy immediately after a hike if I feel pain.

8. Working up to a strenuous hike by doing shorter hikes on hilly terrain weeks before the big day.

9. Maintaining a normal weight so as not to place added stress on my legs.

Don’t let pain, or your fear of it, be a factor in whether or not you are an active person. Not exercising will result in far worse consequences. Use pain as a guide to become a stronger, more aware and healthier person.

Disclaimer: This information is not intended as a substitute for professional medical treatment or consultation. Always consult with your physician in the event of a serious injury.

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BIO:

Louise Roach is the editor of on-line health and fitness newsletter, NewsFlash* SnowPack. Ms. Roach has been instrumental in the research, testing and development of a patented ice therapy called SnowPack. Her injury prevention and treatment articles have been published on running, walking and fitness websites. For more information visit: http://www.snowpackusa.com or NewsFlash*SnowPack at http://home.netcom.com/~newsflash. Louise Roach can be reached at info@snowpackusa.com.

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