Compass Chiropractic

In this video we see a clip from one an NFl game where a chiropractor is adjusting one of the team members on the sidelines during a game.

Every NFL team has a Chiropractor on staff and many NFL players credit Chiropractic for keeping them on the field. Jerry Rice is huge proponent of Chiropractic care as you can see in the second video.

This month, we are investigating Iliotibial Band Syndrome or more commonly know IT Band Syndrome or ITB Syndrome.

How do you know if you have IT Band Syndrome?

Those with ITB syndrome typically experience pain on the outside of the knee, increased pain with repetitive knee motions, increased pain with walking or running uphill, walking stairs or increased pain at the hip on the outer thigh.

What causes IT Band Syndrome?

The iliotibial band (IT Band or ITB) is an extension of the band (a long tendon) that extends down from a hip muscle called the tensor fascia lata (TFL). Starting at the hip, extending along the side of the thigh and attaching just below the front side of the knee, the ITB has a big impact on both joints.

Those with a lack of flexibility of the TFL/ ITB muscle, bowlegged or people with foot problems may be predisposed to chronic ITB syndrome.

What causes lack of flexibility in the ITB?

There is not a one size fits all answer to this question.  The most common reason for tightness in the ITB is compensation for weak Glute muscles, particularly a muscle called the Gluteus Medius (Glute Med).  The Glute Med can become inactive or weak for a number of reasons; two of the most common are restriction in the hip joint and ankle problems (sprains and weak arches).

When the Glute Med stops firing properly, the TFL will work overtime to pick up the slack and essentially doing a job that is wasn’t designed to do. As with any overused muscle (or person), it becomes irritated. The irritation from repetitive knee flexion and extension causes inflammation and stiffness to occur especially in activities such as running and biking.

How do we treat ITB Syndrome?

Our first job is to get you out of pain and once we accomplished that we need to correct the patterns that brought this problem about.  There are a number of therapies that we utilize to relieve tension in the ITB.  See the following videos for explanations of these therapies.

This video demonstrates using the Fuzion tool on the ITB/TFL

In this video we look at multiple uses of the foam roller including the stretching of the ITB.

This video shows a wall stretch for the TFL/ITB

Our next step is to correct the patterns and muscle imbalances.  There are a number of compensatory patterns that can lead to ITB Syndrome, but we will cover the treatment of the most common which is Glute Med insufficiency.  Glute Med insufficiency will lead to instability in the hips which can be seen below in this video.

When we see hip instability like we do in this video we know that we have Gluteus Medius insufficiency which we can remedy a number of ways.  Our two favorite exercises for this muscle are called “clamshells” and “speed skaters.”   You can see examples of these exercises below.

Because the tight tendon rubs against the thigh bone and pulls tight on the knee, inflammation of this area will lead to pain, which also needs to be addressed.  To reduce the inflammation, it is important to fill your diet with foods that have anti-inflammatory agents.  Here is a recipe that includes a number of anti-inflammatory herbs and spices: Yellow Thai Curry.

This month’s newsletter, we focused on iliotibial band syndrome (ITB Syndrome), and seeing that it causes such inflammation, I wanted to think of a recipe that would include the most anti-inflammatory spices in it. Twelve spices with very high anti-inflammatory properties are: ginger, turmeric, black pepper, cinnamon, rosemary, basil, cardamom, chives, cilantro, cloves, garlic, and parsley. Mmm! I just love flavor! So it works out well for me to eat these foods… I hope you do too! The first type of meal that came to my mind that includes a number of these spices was… curry.

The word curry means ‘sauce’ and has immense popularity in Thai, Indian, and Japanese cuisine. This blend of spices varies depending on the cook and can be individualized to your own taste. If you are not so sure about trying curry, rest assured, I used to be as well until a few years ago. I was on a trip in New Zealand, and a friend from India convinced me to try Indian curry… it was love at first bite! I have now tried other types of curries, really enjoy them, and even try to make it. I have found that I particularly enjoy most Thai curries as they typically have a hint of sweet and spicy. This yellow curry recipe is a classic Thai dish that can easily be adapted to the flavor profile you prefer and the veggies you have on hand. My recipe includes chicken, but it can very easily be made vegetarian, or vegan. Remember to let veggies be the main show (as this is where most of the nutrition you need is) and the meat be a side. Let me know what you think!

Ingredients:

• 1 stalk fresh lemongrass
• 4 cloves garlic
• 1 thumb-size piece of ginger, minced
• 1 small onion
• ½ – 1 tsp. dried crushed chili, depending on heat desired
• ¾ tsp. turmeric
• 1 tsp ground coriander
• 1 tsp ground cumin
• ¼ tsp cinnamon
• 1/3 tsp white pepper
• 2 Tbsp soy sauce or Bragg liquid aminos
• 1 Tbsp lime juice
• 2 Tbsp brown sugar
• 1 can coconut milk
• 1 cup chicken or vegetable stock
• 3 chicken breasts, cut in roughly 1 inch cubes
• 2-3 potatoes (can mix sweet and white potatoes), cut in roughly 1 inch cubes
• 1 can chickpeas, drained and rinsed
• ½ – 1 can diced tomato, depending on preferred taste
• handful fresh Thai basil

Preparation:

1. Preheat oven to 375 degrees.
2. Peel off and discard the outer woody layers of the lemongrass and place cut the stalk about 5 inches from the bottom. Place that in a blender or food processor (the greener top of the stalk is too tough to eat but can be used in potpourri or tea). To the lemongrass, add garlic, ginger, onion, chili, turmeric, coriander, cumin, cinnamon, white pepper, soy sauce, lime juice, brown sugar, and coconut milk. Blend until a fragrant, even sauce is made.
3. Pour sauce to a 9×13 casserole dish. Add the chicken stock and stir to combine. Mix in chicken, potatoes, and chickpeas. Cover and bake for 45 minutes. Remove from oven and add tomatoes, then cover and return to oven for 15-20 more minutes.
4. Remove from oven and check the chicken. If the meat is tender and juices run clear, the dish is cooked. If not, stir and return to oven for another 10 minutes.
5. Top with a handful of lightly-chopped Thai basil, serve with rice, and enjoy…mmmm!

View more videos at: http://nbcnewyork.com.