Who can be affected with ITB?

In ITB syndrome, the band may overdevelop, tighten, and rub across the hipbone and/or the outer part of the knee. This syndrome is often found in athletes such as runners or yogis who experience lateral knee pain. It is suggested that ITB syndrome happens when the knee bows outward. Individuals who have certain foot abnormalities such as foot pronation - flat arches, and/or knee abnormalities such as bow legged (genu varum) or knock-kneed (genu valgum-supination) legs are at increased risk for developing ITB syndrome. Some individuals may also experience snapping hip pain, which is a pain caused by the ITB snapping back and forth over the point of the hip in a region called the greater trochanter.

How can you treat ITB?

Most cases of ITB syndrome can be treated with simple measures. Heat, ice and rest are often used as well as including a program of stretching and strengthening. An assessment of any muscle imbalances, joint alignment of the hip and lower leg, pelvis knee and feet should also be conducted.

How does yoga help?

To keep a healthy IT band, you must begin with proper biomechanics and posture. Consider the following:

TADASANA, TADASANA, TADASANA

Foot strengthening for excessively flat feet or high arches (over pronation in feet and limited ROM of ankle)

Leg length inequality

Weakness in hip abductors-excessive internal rotation of the knee

Weakness or poor control of knee muscles-especially the quadriceps 

Dominance of anterior hip muscles (TFL) over posterior hip muscles (gluteals)

Myofascial restrictions in the hip and thigh, increasing tension on the band

Tadasana (Mountain), Viabhadrasana I &II  (Warriors I &II), Anjaneyasana (Low Lunge), Supta Virasana (Reclined Hero), Eka Pada Raj Kapotasana (Pigeon), Garudasana (Eagle) Gomukhasana (Cow Face), Upavista Konasana (Wide-Angle Forward Fold),  Baddha Konasana (Bound Angle Pose), Supta Padangusthasana (Reclined Big Toe Pose) , Adho Mukkha Savanasana (Downward Dog), Dandasana(Staff), Parsvottanasana (Intense Side Stretch), Parivrtta Parsvakonasana (Revolved Extended Side Angle) Supta Parivartanasana (Reclined twist), Jathara Parivartanasana (Revolved Twist), Viparita Karani (Legs Up the Wall)

**It is recommended to consult with a registered yoga teacher. If any pain persist seek medical assistance. Namaste.

Summer is drawing to a close. While we may bemoan, once again, that it went by so quickly, our bodies are already anticipating the eventual winter, with its slow coldness and isolation. For those of us living in the north, it is time to  let go of our desire for the loose flowing tomatoes and fruits that fill our summer gardens, and instead begin to seek out the heartiness of warming foods, like soups and stews.

Fall farm stands help to get us in the mood with their bounty of pumpkins, squash, and other dense vegetables. But there is a plant that we can grow and reap right from our own backyard that is equally warming and nutritious, though most of us will harvest it from our local health foods grain bins. Break out the quinoa!

Quinoa is actually a seed which is why it is so dense with protein. There is a life form stored within waiting to grow. Just like an egg, seeds contain high levels of protein. Quinoa, like sesame and flaxseeds, also contains heart healthy lignans and high levels of magnesium that help protect us from type 2 diabetes.  Like many seeds, quinoa is coated with a bitter enzyme inhibitor called saponin that must be rinsed off before eating.  That is why soaking and sprouting is recommended for all your seeds. After rinsing the quinoa,  you're ready to cook it.

My advice is: throw out the measuring cups. Simply place your rinsed quinoa in a pot and add water to cover one inch above the grain. You can add other grains, and I like to cook basmati rice and quinoa together. Put on a low flame, let simmer, and then cover til tender. Add more water if needed. If there is too much water take off the lid and let the excess moisture steam off.  You will get a feel for it after a while.