Dealing with Old Injuries, why it's important to understand the root of the problems

A good advice is always seek help from physical therapy for old injuries to decrease the severity of the symptoms.  Old injuries can linger around, causing pain for decades. That’s because they create compensation in your muscular system, increasing your chances of getting injured again or developing arthritis. Treat the problem early, but if you can’t, it's never too late to start.

When participating in a group training, please be aware and mindful of the fact that the teacher may not know or understand the history of your injury and causes. In fact, strength training, flexibility work, and endurance training helps to reduce chronic pain only if they are performed correctly.

What is IT band syndrome?

ITBS is a common lateral knee injury causing pain. The IT Band is not actually a muscle but a continuation of fascia from the Tension Faschia Latae (TFL). It's like a cable attached to TFL, a tendon and sometimes inflammation to this area is aka Tendinitis.

The Gluteus Medius is the main abductor muscle in the legs. When this big muscle is weak and neglected, the TFL is left alone to function, putting strain on the IT Band causing it pain.

Strengthen the Gluteus Medius by doing lateral leg lifts or wide leg glute bridge and relieve the tension in the IT Band through massage and stretching, a good pigeon pose stretch in Yoga asanas.

What is Sciatica?

Sciatica refers to pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. Typically, sciatica affects only one side of your body. Sciatica is not a disorder itself but is a term used to describe the pain that occurs when nerve roots in the lumbosacral spine (low back) become compressed (pinched), irritated, or inflamed causing numbness/tingling and muscle weakness.

Here's some common cause:

• Herniated disc.

• Spinal Stenosis (narrowing in the spinal canal caused by arthritis or age)

• Osteophyte (Overgrowth of bone) - Bone Spurs

• Digenerative Disc Disease caused by age factor

• Piriformis muscle gets tight from sitting, walking or running too much.

Treat the common cause by incorporating movements like pelvic tilt, knee to chest, lower trunk rotations, and all fours opposite arm and leg extensions into your workout regime. When performed correctly, they can help strengthen your spine and increase its flexibility and range of motion. While you cannot halt the effects of degenerative disc disease (bulging or herniated disc), exercise can help fortify the spine’s structural components that may reduce pain and speed healing.

Did you know that exercise causes your body to release endorphins, hormones that interact with pain receptors in the brain that can reduce perception of pain.

Fun facts

The sciatic nerve is the longest and largest nerve in the body with a diameter about three-quarters of an inch.