Monday: 20 min lats/shoulders, 2m walk with LE
Last week I took it easy with strength training and focused on all running related workouts. Safe to say it’s not as intense of a workout week, but I feel like i’m becoming a stronger, well-rounded runner by taking the time to do all the little things. Plus i needed a down week after building mileage and general fatigue. I get asked often what I did to recover my IT Band and it’s very simple. It’s all in the hips.
I’ve been diligent with doing the Myrtls routine, almost daily or every other day since the end of April. Now that I’m healthier I just do them as often as I can after a workout or at night when i’m foam rolling. It’s just part of the normal routine now 😉 I do #8-11 of the Myrtl routine as a pre-run warm up and I also include 10-20 walking lunges and a set of 10-15 deep squats.
In addition to the hip exercises, I do one running skills & drills day and one tough leg day which now includes a ton of lateral movements and single-leg movements which strengthen the hips/glutes & work on core stabilization. <—the key to get rid of ITBS is to strengthen!
Some of my favorite exercises include: walking hip abductions (band around ankles, walking sideways), crab walks (walking sideways in a semi-squat position with resistance band), monster walks (walking forward, taking wide steps, semi-lunge position), squats with band around thighs & ankles (not allowing knees to cave inward).
This trail running video also gave me lots of great strength ideas.
The hard part of getting through any injury is not giving up on the rehab exercises. I didn’t see any real improvement with pain or strength until about 6 weeks in. Don’t give up! Even as a personal trainer I almost forgot that you don’t see results until 6-12 weeks into any program, so try not to get discouraged if you attempt these exercises and your pain doesn’t magically disappear. Be diligent, do quality reps over quantity, and trust that in time you will be pain free & a much better runner with happy hips.
And here’s a picture of LE and me after I ran 4 pain free & carefree miles 🙂
Monday: 15min glutes/hips
Tuesday: 4m easy 9:15/pace, 10 min lower back/glutes
Wednesday: 35 min running drills + skill work
Thursday: 20min core
Friday: 6m easy 8:44/pace (Longest run since MAY 10th!)
Sunday: 4m easy 8:17/pace
Total Miles: 14 running (no walk runs!)
Any one else recovering from an injury?
Have you tried Myrtls or using a resistance band for hip strength?