11 Comments

A Close Call…

Running injuries SUCK. I feel like i’ve been talking about ITBS syndrome since last spring, but I wanted to give a detailed report on what happened to me recently and how I’m handling it this time around. I just hope this might help someone who is dealing with an injury. Just remember, you are NOT alone.

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I asked her to try and look sad with me…

A couple weeks ago on December 5th, i felt an all-too-familiar pain on the outside of my knees. I didn’t want to believe it, but the IT band pain was hinting at a return. Because I’ve already had ITBS, I know what that specific pain feels like and it was easy to make the decision to stop mid-run, go home, address the issue and try to sidestep a repeat injury.

Yes, I did stop 2.5 miles into a long run and turned around even though i wanted, craved and needed a long run. Deciding to do the smart thing and walk home was actually easy. The hard part was trudging that long distance home feeling defeated, frustrated and concerned about what I could have possibly done wrong.

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Here are my tips and what I did this time around. I feel like I came really close to an injury again, and playing it smart paid off. Just 10 days after the initial IT band pain and i’m already on the comeback and ran pain free three times this week!

  1.  Stop running & start strengthening I’ve read from multiple sources that you cannot beat IT band pain by just taking time off of running. You have to strength train and get your glutes, hips, hamstrings, and lateral (side to side) movement in gear! (check out these exercises)
  2. Cross train if no pain Rowing & the stairmill have become my best friends for cardio when I can’t run. And they offer little to no impact on the joints which is crucial for ITBS. Try and stay away from machines that closely imitate running, i.e. the elliptical. And of course, stop if you feel pain!
  3. Stretch & Foam Roll Check out this video: IT Band Hell This gave me a TON of new ways to stretch and an interesting insight about NOT foam rolling directly on the IT Band.
  4. Avoid hills and downhill running when you begin your “test runs” Start on the treadmill. Boring yes, but you will thank yourself if you need to bail on a run and don’t have to cry in defeat on your walk back. Plus, on the treadmill you can go with little to no incline and no downhill running which aggravates this injury.
  5. Be grateful Your body is extremely good at giving signals when something is wrong. Don’t ignore it. Enjoy the time off, sleep in, and change up your exercise routine so you will be 100% happy and healthy for your comeback.

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Last Week 

Monday: 5 Rounds: 250m row, 20 thrusters 30#, 45 sec side plank each side + 2.2m walk

Tuesday: 20 min stairmill, 1 mile easy 9:15/pace (no pain!), 1 mile walk

Wednesday: 5 Rounds: 500m row, 10 walkout pushups, 12 hot salsa lunges, 15 hip hikes/each leg + 1 mile walk

Thursday: 3m easy 9:22/pace (no pain)

Friday: Rest

Saturday: Rest

Sunday: 5m easy 8:50/pace, 10min abs (no pain)

Total Miles: 9

I hope this is helpful–feel free to comment with any advice on how to handle injuries or what to do when you’re down for the count.

 


11 Comments

IT Band! Let’s Do This!

Monday: 3m easy run, 15 min upper body

Tuesday: 3m easy run, 25min Kettlebells

Wednesday: Rest

When you don’t have anything nice to blog, then don’t blog about anything at all. Is that a rule? I’m not sure, but either way my left IT band has been a little punk. When I’m not feeling great, it’s really hard for me to share with you guys, but I gotta suck it up, keep it real and let you know i deal with minor injuries & pains here and there too.

So a few things here before you think i’m benched: My chiro says I have a weak left hip adductor which is causing the IT band pain. Secondly, he also believes my body is finally moving more correctly (without overcompensation) than it has ever has before. My body moving the right way is bringing my weaknesses front & center and moving properly is making new body parts sore. I.E. my IT band.

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handy lacrosse ball to work out knots in my calves & quads

I’m actually thankful that it seems like all the overcompensation that has happened for the last FOUR years, might actually be over with. I always feel bad not blogging immediately when things aren’t going right, but I like to be cautious and really find out what’s going on before I make a big deal out of something that might not be. When I felt that pain in my leg (about 10 days ago), i couldn’t run more than 1 mile without being in pain so bad I had to walk. I’m pretty sure a few tears were shed on the trails… this week I can do 3 miles before any pain appears, but i’m still being overly cautious and stopping when the pain starts coming on.

Reading up on EVERYTHING to do with running related issues & solutions

Reading up on EVERYTHING to do with running related issues & solutions

So i know all the hard work is paying off…  all  of those clamshells, lateral squats & lunges, single leg squats & dead lifts, jane fonda leg raises–the stuff that works the weak areas— is helping! I’m reading up & being smart with this issue, because not only do I want to continue to run happy, but I have a ton of runner clients now and I need to keep their bodies moving! One very large tip with the IT band: Stretching is not what will solve IT band pain. Lots of runners think that stretching or foam rolling is the key & it’s not. You must strengthen the weak hips & glutes and also work out the knots along the IT band. Speaking of which…

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Rumble Roller

This is my new nasty foam roller. I can never go back to normal foam after this. It’s the meanest, hardest, bestest roll i’ve ever received. I named it The Dark Knight. All other rollers can suck it.

Last Week

Monday: Rest

Tuesday: 3.5 easy 9:05/pace, 35 min chest/back/abs

Wednesday:  Rest

Thursday: 3.5m easy 9:30/pace, 15min hips & stretching

Friday: Rest

Saturday: 5.2m walk, 30 min TRX Rip Trainer

Sunday: Rest

Total Miles: 7 miles running, 5.2m walking.

Anyone deal with IT band pain?