Quesadillas and the IT stretch

Submitted: Feb. 3, 2008 @ 2:13 pm by Donna Daines

Food for Thought:
Bored with the same old quesadilla? Think of a new cheese. Cook your quesadilla using brie, or goat cheese. Be creative. Top it wih mango salsa or chopped fruit salsa. It's sure to be a tasty change.

IT Band Stretch
The iliotibial (IT) band is a tough group of fibers that run along the outside of the thigh. The gluteal muscles and the tensor fascia lata muscle attach to the top, and the lower part attaches to the tibia, just below the knee. It is not uncommon for runners to experience pain on the outside of the knee or possibly popping in the hip due to irritating the IT band.

This stretch can help:

1. Place the leg you want to stretch (the one with knee pain or hip popping) behind the other leg.
2. Lean to the pain-free side until a stretch is felt over outside of hip on the side with the pain.
3. For example, for right knee pain place the right leg behind the left leg and lean (from the waist) gently to the left side.
4. Hold the stretch for thirty seconds and release.
5. Repeat twice and switch legs.

Remember it is much more effective and important to stretch after you run!!! Happy trails, roads or treadmills. Until next time.

Mom