How to prevent and relieve windshield wiper syndrome?
Windshield wiper syndrome is common to many athletic women. It is therefore essential to know how to identify, prevent, and relieve this injury (which we would do well without), in order to continue to appreciate and enjoy our practice with peace of mind and body.
Wiper syndrome: quésaco?
Wiper syndrome, also known as inflammation of the TFL (tensor muscle of the fascia lata) is tendonitis located on the outer part of the knee . The tensor muscle of the fascia lata in question runs along the thigh, connecting the outer face of the knee to the outer face of the hip. When you run, with your knee moving from flexion to extension (the stride gesture), this tendon also moves, like a windshield wiper. It is the repeated rubbing of the tendon against the outer part of the tibia that creates tendonitis, hence the third name given to this inflammation: iliotibial band syndrome.
Wiper syndrome is recognizable by a burning sensation, blockage, or acute pain often occurring at the same mileage and after the same duration of effort . The pain associated with this syndrome can also be felt when you walk, when you feel your knee, and can radiate elsewhere on your leg as well.
Its appearance is often due to overtraining in terms of load and / or intensity , repeated practice downhill or on technical terrain, wearing shoes that are worn and / or not suitable to your feet, or to problems with anatomy, biomechanics, etc.
What gestures to take to relieve yourself?
From the first warning signals, it is important to take care of your injury if you do not want it to set in for months on end . Start by applying ice to your knee, taking care to place a tissue between your skin and the ice so you don’t get burned. Then apply an anti-inflammatory cream, then massage yourself with it. You can also make plasters with the same cream or with clay.
The windshield wiper syndrome being tough, a two to three week rest must be respected (yes, we know, it’s long, it’s difficult, but it’s bad for good) . During this period, you can swim, stretch, and strengthen your lower muscles: quadriceps, adductors, hamstrings, and glutes. A change of shoes can also be wise, as can a consultation with a podiatrist for the installation of any orthopedic insoles, and one or more physiotherapy sessions (shock waves, etc.).
As for the recovery, we advise you to start moderately, then gradually increase the intensity of the workouts.
A (efficient) solution?
Attentive to the needs of athletes and concerned about their well-being, we have developed the Syrup Mobility . This dietary supplement, which works on the entire articular system, improves the elasticity of tissues and tendons, preserves cartilage, and strengthens ligaments.
And because they are the ones who talk about it the best, we share with you some opinions (from users conquered) to find on the product sheet:
“What a great product, I couldn’t take the pain in my knees and wrists anymore. I regained flexibility and I can really feel the difference in terms of joint pain. ” -Séverine
“I practice CrossFit 4 times a week and my shoulders are doing much better thanks to this syrup. The taste goes very well. ” – Ludovic
“I use the mobility syrup for my knee and ankle pain which has almost disappeared.” -Jimmy
You now know (or almost) everything about wiper syndrome, even the meaning of its mysterious name! So, think about the actions to follow and the steps to follow to treat yourself, and above all, remember that before healing an injury, it is especially important to prevent it: reasoned training, suitable equipment … And Mobility Syrup !