More Runner’s World Q&A Follow Up
In the November issue of Runner’s World magazine, in the Q&A Ask the Experts section, it was asked “Can yoga replace strength training?” You can see my answer by clicking on the link below or look on page 32 if you receive the magazine.
http://runnersworld.coverleaf.com/runnersworld/201111?pg=34#pg34
I received a follow up question I’ve posted below that I thought may be helpful to others. I want to encourage further questions since others may be wondering the same things you are. You may pose your question in the comment section below.
Q: I just received my Runners World magazine and read your response regarding yoga as strength training. I’m trying to heal from an ITB/ knee injury and have been looking for a yoga/running solution. Are you in South Africa? Do you do ‘personal training’ programmes? Thanks for your time. ~ Ilan Green
A: Illiotibial band (ITB) syndrome plagues many runners and the discomfort comes from tightness of the ligaments rubbing against the bone on the outside of the knee. The more irritated it gets the more it becomes inflamed resulting in increased discomfort.
Tight ITB often is a result of an imbalance in the hips. The repetitive nature of running can exacerbate this imbalance resulting in increased tightness. An imbalance in the hips can be a result of tightness and weakness in core and hip muscles. Yoga is great for loosening and strengthening ligaments and muscles.
It may be advantageous to see a chiropractor to get the hips in alignment first and then yoga can strengthen and stretch the key hip muscles to help maintain correct posture and balance. Sun Salutation and Warrior Series, are great for obtaining the stretch and strengthening simultaneously. This gentle movement can also help keep joints healthy and lubricated.
Key to remember – yoga should never hurt. Learn to listen to your body, it will tell you when you’ve gone far enough. As runners it is easy to push beyond the body signals. Listening will help keep the injuries away.
I am not in South Africa, one day I hope! I do remote coaching, the farthest away in India, but it sounds like it may be advantageous for you to find a local yoga instructor to help you to feel what correct hip alignment should feel like.
Thanks so much for your response – really appreciate your time and valuable advice. It’s the first time anyone has advised on seeing a chiropractor. Will definitely follow up. Thanks again. Kind regards ~ Ilan
Additional comments through email:
“I totally agree, yoga (even though it is harder than heck for me to endure because of my extreme inflexibility) has been a great balance to all of the impact sports I like to do.” ~ Ari
“I have now been to two yoga sessions. Though I still have to suppress a giggle or two and staying awake during the ending meditation period is a struggle…I am sold. Sunday, I did a monster hike..about 8 miles, up and down very rocky terrain. The next morning my knees were killing me…went to yoga, immediately felt much better and in a couple of hours I was back to 100%. I did not take any Advil or any other pain killer. All pretty amazing.” ~ Stuart
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