Runners who are looking for the cause of their foot, ankle, or knee pain may need to look higher. Weak hips are often the culprit behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome, according to Reed Ferber, Ph. D., director of the University of Calgary’s Running Injury Clinic. “Inadequate hip muscle stabilization is a top cause of injury in runners,” he says. “The hips need to be strong to support the movement of the feet, ankles, and knees.”

In 2007, Ferber conducted a study of 284 patients who compared leg pain.  He found that 93 percent of them had weak hip muscles.  After putting these people on a targeted strength program, 90 percent of them were pain-free within six weeks.

Those exercises (shown here) are now a major part of Ferber’s practice.  He recommends doing them daily after you run.  Start with one set of 10 reps and gradually increase sets so that you’re doing three sets of 10 by your fourth day.  You should see improvement in two weeks.  If you don’t, Ferber says to see a doctor because your injury could lie elsewhere.

SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.

STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band’s anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.

STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.

To read the entire article, visit Runnersworld.com.

The second-ever St. George Ironman kicked off last week, and KT Tape was a major player for many of the Ironman athletes there!  Dr. Jacob Luce of Luce Chiropractic and Dr. Tom Fletcher were two of the sports medicine doctors that treated athletes leading up to the race.

The winners of the 2011 St. George Ironman winner battled fiercely through high temperatures and a difficult course.  The winner for the men came down to the last mile of the race- with Mathias Hecht (8:32:03) followed closely by Maik Twelsiek who finished less than two minutes behind (8:33:46).  Hecht’s finishing time set a new course record by over eight minutes.

For the women, Heather Wurtele won her second St. George Ironman (she also won in 2010) with a margin of more than 35 minutes over second place Jackie Arendt (10:06:36).  Despite the heat Wurtele set a new course record with a time of 9:30:33.

Dr. Luce and Dr. Fletcher were onsite the week leading up to race to treat athletes preparing to compete.  This year the field had 1500 athletes, and the most popular triathlete injuries taped were:

1. Knee/IT band syndrome

2. Ankle

3. Hamstring

4. Low back

5. Shoulder

Click on the links above to view taping instructions for each of these applications.  To view more pictures of athletes taped at the St. George Ironman, visit the KT Tape Facebook page.

To view race results for the 2011 St. George Ironman, click here.

The most popular KT Tape application requested at the expo was for that nagging knee pain, but we also taped a ton of plantar fasciitis, Achilles tendonitis, shin splints, and IT Bands! 

Congratulations to all the athletes who finished the race despite the record cold temperatures- we’ll see you there next year!

If you were a registered participant of the race, click on this link to take the 2011 NATIONAL MARATHON POST RACE SURVEY.

To view the preliminary race results, click here.

To find the Nova Pain and Rehab Clinic nearest you, visit the KT Tape Clinic Locator or visit the Nova Pain and Rehab website.

“I am completely and totally in shock! I could hardly move my knee this morning, and have a HUGE run tomorrow. This was recommended after 3 different knee braces didn’t work/support/relieve. WOWOWOWOW. Immediate flexibility and decreased pain. I can think of nothing I want to do more right now than run my A– off! Thank you. A customer for LIFE! ♥” -Colleen

 “I ran last night with the new taping method and my knee felt amazing!  I had no pain! Thank you so so much for all of your help! I really appreciate it.”  -Karen

“1 easy mile yesterday, no pain, 3 easy miles today, still no pain. Thanks @KTTape.” -Nick

 “Oh my gosh my knee has not hurt since I taped it like the picture you sent!  I can straighten and bend it without it hurting, and working all day with it taped, it doesn’t hurt at all…”  -Amanda

 “Well I want to tell my story!! Ran at the Thunder Road Marathon today and I was going in with sore calves from calf pulls.  I saw the vendor there at the expo and he “taped’ me up- well I ran a half marathon with NO calf pain!  LOVE IT!!!”  -Kelly

 “I would like to begin by saying your product is AMAZING.  I have chronic SI joint pain and used it for the first time at the Disney Wine and Dine Half Marathon.   Normally, I can only run several miles before having to stop and stretch out my back.  Running was always painful for me and thus, I have been avoiding it for several months.  I have run several marathons and thought I would have to give it up, but my husband decided he wanted to try a half.  He signed us up and I figured that I would have to walk the majority of the way because the pain had been so bad recently.  Fit to Run was taping at the expo so I figured I would give it a try.  I am here to say absolutely NO PAIN at all during the run.  While I did not post my best time I was not far off given the fact that I literally did not train at all for this run.  I was only off by 6 minutes. I am a believer in this tape!” -Shelly

 For a full list of injuries and how to tape, visit the KT Tape Instructions Page.

         This avid KT Tape fan was caught running through the Austin Marathon Expo last weekend- with both knees taped!  Free KT Tape and Taping Demos was offered from  both the Hill Country Running Company and the Texas Running Company booths.   Over 25,000 athletes came through the expo  for the race.  Once again, the most popular injury taped for marathon runners at this expo was the knees- either Runner’s Knee or IT Band Pain at the Knee.  Even the purple chicken couldn’t resist being taped for knee support!

In addtion to runners for the Austin Marathon, we also taped a number of younger athletes preparing for a world karate championship.  Their most common injuries were bruising and swelling, so the KT Tapers taped them for stability and edema.

This weekend there will be MORE free KT Taping at the Gasparilla Marathon in Tampa, FL and the Cowtown Marathon in Fort Worth, Texas.  Check out the KT Tape Events Page for details. We’ll see you there!

Back on My feet is a nonprofit organization that promotes the self-sufficiency of the homeless population by engaging them in running as a means to build confidence, strength and self-esteem.  Back On My Feet does not provide food nor does it provide shelter, but instead provides a community that embraces equality, respect, discipline, teamwork and leadership. There are not labels, no stigmas and no stereotypes.  At Back On My Feet, all members – regardless of race, education or socioeconomic status – join together to move their own lives forward as well as the lives of their teammates.

And, here’s more on the BOMF website about Chris’s story:

As a BOMF member, runner, and yoga instructor, Chris is running for a cause. Eight years ago Chris celebrated his 26th birthday by running a marathon…within prison walls. After coming to transitional housing, gaining employment, and finding a family within Back On My Feet, Chris has gained the confidence and support he needed to run his first official marathon. Chris was released from nearly 14 years of incarceration a year ago in October and used the Marine Corps Marathon to mark the anniversary of his freedom and new found life. ‘I’m running as a sign that not only I can make it, but that others can, too. The more time you spend trying to help somebody else, the more energy you have.’

This idea is at the core of Chris’s thoughts and activities for today and tomorrow. Through running and yoga Chris has found a sense of community and support, friends and family that he knows he can count on when times are rough. ‘Once I started running with the group, I felt a sense of family, a sense of belonging, a purpose greater than myself, a sense of support – a family that has really helped me get through a lot of things.’”

We are so impressed and inspired by Chris’s story.  We’re happy to have been there to help support his knees and his journey as Chris marked a great milestone in both his life and for BOMF.  To read his full story click here.

For more information on Back On My Feet click here.

We are now making a special call-out to our Facebook fans for personal success stories and testimonials on particular injuries. This “KT Tape Promotion: Tell us your Success Story!” has some added perks too if you participate. We need testimonials from KT Tape users with the particular injuries listed below. Post your story on our wall between 6/21/10 and 6/28/10, and EMAIL your post to PROMO@KTTAPE.COM. In return, we’ll email you back with a discount code for 2 rolls of KT Tape for $20!

If you have any of the following injuries and a success story using KT Tape, please let us know! www.facebook.com/kttape

-AC Joint Sprain
-General Elbow Pain
-Pain at Top of Foot
-Foot Pad Pain
-Peroneal Tendonitis
-Posterior Tibial Tendonitis
-Heel Pain
-Jumper’s Knee
-Lateral/Medial Knee Pain
-Groin Strain
-Hip Flexor
-Gluteus Pain
-Rib Pain
-Middle Back Pain

Photo of Sheehy courtesy: Michael Brooks

Check out an excerpt from our interview –

How are you feeling?

Sheehy: I am totally exhausted physically and mentally. I am feeling better physically, but mentally and emotionally still drained, but proud. The outpouring of community support from the folks in San Diego was overwhelming and amazing. I felt really connected to the area and met some amazing people. The support just keeps coming in. We’ve set a new goal of $50,000 and are currently at $45,000 and it’s still climbing.

Tell us about your motivation.

All proceeds from this went directly to the Leukemia and Lymphoma society. I was simply a mechanism to raise money for a worthy cause. While it was certainly very cool to break a Guinness World Record, it certainly wasn’t the main motivation. Once I received my plaque for breaking a World Record, I gave it right over to the Leukemia and Lymphoma society.

How did KT Tape help?

Oh, KT Tape and I have a long history together! I got started using KT Tape back in January when I ran from Phoenix to San Diego. I taped up my painful Achilles tendinitis and Plantar Fasciitis and have been using it ever since. I also had to tape up my IT band last week to complete the run. KT Tape is super easy for me to apply. I just follow the instructions provided in the box and can run virtually pain-free. My coach was stunned how well I was able to train and run with KT Tape. I really appreciate KT Tape being a huge part of this fundraiser–I couldn’t have completed the run without it!

Great speaking with you, Mike–we are huge fans, and we’re thrilled to be along for the ride.  Er, run.

Along with building a good base of strength and fitness, the skills of the game should be worked on, ideally as a team in order to produce a higher level of combined skills, as cricket is a sport that is played in two forms, batting and fielding.

BATSMAN

Batsman aim to stay at the crease for as long as possible, sometimes for periods of over 4 hours. In order to occupy this position, a good bats man most be able to stay focused, have good ball / eye skills, and have the strengths and fitness to make each shot played count.

The power will come from having a strong core, abdominal mid-section and the ability to generate explosive upper body actions, however with that said, using the kinetic energy of the ball as it speeds towards you, only requires a slight change in direction in order to score 4 runs – unfortunately this skill has only be given to a few class bats man.

FIELDING

Fielders need the ability to sustain a concentrated effort for a 6 hour plus period without fatigue, in sometimes very warm conditions. There bodies most be capable of explosive bursts at any given time – such as racing for a ball, jumping for a catch.

Aim to keep your body moving whilst on the pitch, walking and stretching the muscles whenever possible. Keep your mind busy by visualizing exactly what you will do when the ball comes towards you.

When you have a sport that requires explosive bursts, there is going to be soreness, muscle tears and strained tendons.  At KT Tape, we have the quintessential product that addresses these inherent discomforts.   KT Tape is highly effective at providing pain relief, stability & support, & faster recovery for injured or sore muscles and joints-without sacrificing comfort or freedom of movement.

Promoted by the League of American Bicyclists, National Bike Month is being celebrated across the country. Check out the list of events happening in your area.

The mission of the League of American Bicyclists is to promote bicycling for fun, fitness and transportation and work through advocacy and education for a bicycle-friendly America.

We found that the most common injuries marathoners requested taping for included shin splints, runner’s knee, IT band and Achilles tendonitis. And in the spirit of the city of Boston, runners loved the new “Green Monster” Green and the “Red Sox” Red KT Tape.

Our advice to runners looking to participate in the Boston Marathon: Put your name along with your number on your bib — you’ll have a lot more fans cheering your name no matter what place you come in!

So thanks to the city of Boston and the folks at the Boston Marathon! We can’t wait to see you again next year!

In conjunction with the Sea Otter Classic, we are pleased to announce the appointment of our newest KT Tape Advisory Board member, Dr. Hal Rosenberg, a member of the Team USA Triathlon medical staff and a certified coach for USA Cycling. Dr. Rosenberg is also an adjunct professor at Palmer Chiropractic College –West, which will provide medical support at the Sea Otter Classic.

Held at the Laguna Seca Recreation Area in Salinas, CA, the Sea Otter Classic is a four-day celebration of cycling and outdoors sports with a full schedule of amateur and professional cycling events.  Amateur events include 200 classes of road and mountain bike competitions for all ages and skill levels. Professional and elite competitions include Mountain Bike, Road Circuit and Gravity Mountain Bike Races.

In addition to seeding free tape to all 9,000 athletes and providing KT Tape within the medical tent, KT Tape athlete and three-time reigning 24-hour World Champion Rebecca Rusch will be competing at the Classic as well as leading group rides.

Should be a great weekend–see you there!