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Iliotibial band-related pain is not a friction syndrome due to tightness of the IT band that requires vigorous rolling or stretching.

Although the exact mechanism isn’t fully understood, it’s thought that an error in workload, such as a large spike in running mileage or intensity, is a primary contributing factor.

Therefore, the focus of rehab should be on load management and activity modifications to find a tolerable level of your preferred activity while maintaining your fitness through other means.

If applicable, you can trial an increase in your running cadence by 5-10% to decrease your stride length, increase your step width, and decrease the strain and strain rate on your IT Band.

Lastly, you can incorporate resistance exercises 2 days per week on days that you aren’t running. The focus should be on progressing them over the course of 3-6 months. The exercises don’t necessarily have to be pain-free, but should be tolerable – somewhere around a 2/10 pain or less.

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Intro (0:00)
Anatomy & Function (0:15)
Iliotibial Band Friction Syndrome (Previous Beliefs) (0:59)
Dispelling Myths (2:54)
Iliotibial Band Pain (Current Hypothesis) (3:48)
Envelope of Function (4:10)
Load Management & Activity Modifications (5:35)
Running Retraining (6:24)
Resistance Exercise Rationale (7:44)
Exercise Progression #1 (8:36)
Exercise Progression #2 (10:30)
Exercise Progression #3 (11:35)
Exercise Progression #4 (13:17)
Summary (13:59)
—–
Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.

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Chris Coburn (Woodward Avenue Brewers) and Brad Dahlhofer (B. Nektar) talk shop about how their new collaboration brew came to be. Blizzards, funk, grain and hops! Try the finished product at Pig & Whiskey Festival in downtown Ferndale, MI July 14-16th. Head to http://pigandwhiskeyferndale.com/ for more info!
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Anterior Cruciate Ligament (ACL) Injuries
——————————————————————
One of the most common knee injuries is an anterior cruciate ligament sprain or tear.

Athletes who participate in high demand sports like soccer, football, and basketball are more likely to injure their anterior cruciate ligaments.

If you have injured your anterior cruciate ligament, you may require surgery to regain full function of your knee. This will depend on several factors, such as the severity of your injury and your activity level.

Anatomy
————–
Three bones meet to form your knee joint: your thighbone (femur), shinbone (tibia), and kneecap (patella). Your kneecap sits in front of the joint to provide some protection.

Bones are connected to other bones by ligaments. There are four primary ligaments in your knee. They act like strong ropes to hold the bones together and keep your knee stable.

Collateral Ligaments
———————————
These are found on the sides of your knee. The medial collateral ligament is on the inside and the lateral collateral ligament is on the outside. They control the sideways motion of your knee and brace it against unusual movement.

Cruciate Ligaments
——————————-
These are found inside your knee joint. They cross each other to form an “X” with the anterior cruciate ligament in front and the posterior cruciate ligament in back. The cruciate ligaments control the back and forth motion of your knee.

The anterior cruciate ligament runs diagonally in the middle of the knee. It prevents the tibia from sliding out in front of the femur, as well as provides rotational stability to the knee.

Description
——————
About half of all injuries to the anterior cruciate ligament occur along with damage to other structures in the knee, such as articular cartilage, meniscus, or other ligaments.

complete tear of the ACL
—————————————–
Injured ligaments are considered “sprains” and are graded on a severity scale.

Grade 1 Sprains. The ligament is mildly damaged in a Grade 1 Sprain. It has been slightly stretched, but is still able to help keep the knee joint stable.

Grade 2 Sprains. A Grade 2 Sprain stretches the ligament to the point where it becomes loose. This is often referred to as a partial tear of the ligament.

Grade 3 Sprains. This type of sprain is most commonly referred to as a complete tear of the ligament. The ligament has been split into two pieces, and the knee joint is unstable.

Partial tears of the anterior cruciate ligament are rare; most ACL injuries are complete or near complete tears.

Cause
———-
The anterior cruciate ligament can be injured in several ways:

Changing direction rapidly
Stopping suddenly
Slowing down while running
Landing from a jump incorrectly
Direct contact or collision, such as a football tackle
Several studies have shown that female athletes have a higher incidence of ACL injury than male athletes in certain sports. It has been proposed that this is due to differences in physical conditioning, muscular strength, and neuromuscular control. Other suggested causes include differences in pelvis and lower extremity (leg) alignment, increased looseness in ligaments, and the effects of estrogen on ligament properties.

Symptoms
—————–
When you injure your anterior cruciate ligament, you might hear a “popping” noise and you may feel your knee give out from under you. Other typical symptoms include:

Pain with swelling. Within 24 hours, your knee will swell. If ignored, the swelling and pain may resolve on its own. However, if you attempt to return to sports, your knee will probably be unstable and you risk causing further damage to the cushioning cartilage (meniscus) of your knee.
Loss of full range of motion
Tenderness along the joint line
Discomfort while walking

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Malaysian Health Minister Khairy Jamaluddin told reporters on Thursday (Jun 2) that his government is looking atsubstitutes to keep poultry feed affordable, as the country grapples with a chicken shortage that has resulted in a temporary export ban on chicken.

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Malaysia’s former health minister Khairy Jamaluddin has said he will not appeal against his dismissal from his former party, UMNO. He is also considering contesting in the coming state election in Selangor. Mr Khairy was sacked on Friday for breaching party discipline during November’s general election.

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We’re in the yoga yurt today! John’s penultimate Mead Haul before going back out to sea! He had so much fun with B. Nektar and their pop-culture inspired meads. We found this Michigan meadery’s bottles right here in NJ at our local liquor stores, if you’d like to seek them out.

Meads Featured: B. Nektar
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NOT SPONSORED, we just love mead 🙂

Yurt from Traders of Tamerlane
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Kevin MacLeod
“Lord of the Land”
Kevin MacLeod
“Village Consort”
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Editing and Intro Music by Nina Rosenberg.
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