Are You Pulling My Leg? Quads, Hamstrings, IT Band

IT Band (IBS)

Iliotibial Band Syndrome involves the long fibrous band that runs down the side of the leg, starting at the hip and ending below the side of the knee. If this band is too tight, it rubs over the bony protuberance on the outside of the knee joint (the lateral femoral epicondyle), causing inflammation and pain (see Physical Education Digest, Spring’93).

Stretching, icing, strengthening and minimizing knee-bending movements are effective ways to reduce downtime from IT Band syndrome (see Physical Education Digest, Winter’94). Another very effective treatment is massage.

Here a Precision Muscle Recovery, we employ well-researched specialized massage techniques to reduce the inflammation and pain associated with IT Band syndrome. While this massage technique may be painful to endure, we work with you to modify the technique to your tolerance level. Facilitated stretching always follows each session.

Quads & Hamstrings

Many people suffer with tight hamstrings. Most of the time they will not cause a problem but can be more prone to bad tears, may contribute towards injuries such as lower back pain and popliteus injury and also may be limiting your sporting performance.

Tight hamstrings can also be responsible for postural problems and other back problems such as sacroiliac joint pain, as they will tend to pull the pelvis out of normal position.

The quadriceps muscles are the muscles on the front of the thigh. A strain is a tear in the muscle. These can range in severity, from a very small tear to a complete rupture.

Tears to the quadriceps muscles usually occur following an activity such as sprinting, jumping or kicking, especially if a thorough warm-up hasn't been undertaken. Any of these muscles can strain (or tear) but probably the most common is the Rectus femoris. This is because it is the only one of the four muscles, which crosses both the hip and knee joints. This makes it more susceptible to injury. The most common site of injury is around the musculotendinous junction (where the muscle becomes tendon), just above the knee.

Injuries that occur following a direct impact to the muscle, such as being hit by a ball or other hard object, are more likely to be contusions and should be treated slightly differently. Muscle strains are graded 1, 2 or 3 depending on the severity of the damage. It is important you understand what grade of injury you have suffered to be able to treat it appropriately.

Grade 1 thigh strain:

What are the symptoms?

  • A twinge in the thigh is usually felt.
  • A general feeling of tightness in the thigh.
  • Mild discomfort on walking.
  • Probably no swelling.
  • Trying to straighten the knee against resistance may be uncomfortable. An area of local spasm may be felt at the site of the suspected tear.

What can the athlete do about it?

  • Apply the R.I.C.E (rest, ice, compression, elevation) procedure for the first 24 hours.
  • Apply cold therapy as soon as possible and every 2-3 hours.
  • Use a compression bandage until you feel no pain.
  • Rest for at least 72 hours before commencing light training
  • If there is no pain, continue with training.
  • See a sports injury therapist at Precision Muscle Recovery.

Grade 2:

What are the symptoms?

  • A sudden sharp pain when running, jumping or kicking.
  • Unable to play on.
  • Pain affects walking.
  • The athlete may notice swelling or even mild bruising.
  • Pain on feeling the area of the tear.
  • Straightening the knee against resistance causes pain.
  • Unable to fully bend the knee.

What can the athlete do about it

  • Use the R.I.C.E procedure as above.
  • Apply cold therapy straight away and every 2-3 hours for 48 hours.
  • Wear a compression bandage and rest with the leg elevated.
  • Use crutches if necessary.
  • See a sports injury therapist at Precision Muscle Recovery.

Grade 3:

What are the symptoms?

  • Sudden, severe pain in the thigh.
  • Unable to walk without the aid of crutches.
  • Bad swelling appearing immediately.
  • Bruising usually appears within 24 hours.
  • A static contraction will be painful and might produce a bulge in the muscle.
  • Expect to be out of competition for 6 to 12 weeks.

What can the athlete do about it?

  • Stop play immediately.
  • Rest with the leg elevated, using a compression bandage.
  • Apply cold therapy immediately.
  • Seek medical attention. It is important you do this if you suspect a grade three strain. If you do not you may be permanently injured or weakened.

Restless Legs Syndrome

Restless legs syndrome (RLS) describes the condition where leg sensations cause an almost irresistible urge to move the lower limbs, usually right before sleep. According to the National Institutes of Health National Center for Sleep Disorder Research, RLS affects as many as 10 percent of Americans. For the projected millions of people struggling with restless legs, bodywork is one of the favored approaches to lessen this disruptive, potentially painful, sleep-depriving condition.

Typically characterized by creeping, crawling, burning, tingling or aching, a person living with this syndrome feels a need to move their legs to relieve these sensations. Considered a central nervous system disorder, RLS often interferes with resting or falling asleep. Partial or complete relief of the sensations occurs with leg motion, and the symptoms often return upon cessation of these movements. It is easy to see why many RLS sufferers fall into an unhealthful cycle of sleeplessness.

The Journal of Bodywork and Movement Therapies (2007) reported that massage and manual therapy was an effective treatment for RLS, although some case studies indicated that the therapy was temporary. The therapists at Precision Muscle Recovery are armed with the knowledge of effectively relieving RLS.

For more information or to schedule an appointment, please call Precision Muscle Recovery at 480.755.5065.