IT band
This is the 3rd time my IT band has flared up in 5 years. The last time was last May at the taper of my 70.3 training. It wasn't too bad, only hurt on a few long runs by mile 8, so I stopped there. During my race last June I took a Ibuprofen at the end of the bike and was fine. Really haven't had any issues since. I even did another 70.3 last Aug. I stretch it pretty regularly too.
Just a quick background on the winter training. Running has been great all through the off season. I've been pushing hard but no pain. I was in the last week of the off season and my husband and I went downhill skiing (Sun) and cross country skiing (Tues). This is in place of the training. I did not bike or run during the ski trip. My hip flexors were really sore on Wednesday. Bike test on Thursday (did pretty well), rest Friday, 10k race on Sat. About mile 4 I felt the knee and pushed through til the end. It brought me to stop several time over the last two miles. I managed 54 min, which was slow for me.
So, obviously I'm taking off from running (icing and Anti-inflammatory), but for how long. Is biking ok? Do you think the skiing contributed? Any advice will help. I am sure I gave WAY too much info, sorry.
Jessica Bell
Comments
recurrent ITB stuff is almost always the result of biomechanic stuff whether it's simply a bad luck, legs are fatigued/form is out of whack thing or something as simple as shoes are shot and calves are tight. Usually it's the latter and the ITB is one of the first things to wave the white flag.
The trick is to not only focus on stretching/rolling the ITB but also to be dilligent about the rest of your leg. The tight hip flexor part is the biggest key in your write up- it means you stopped shock absorbing and started pounding and muscleing through (pulling your leg forward instead of letting it spring back reflexively after your pushed off your foot and extended your hip).
That being said- focus on your calf, hamstring, adductors, as well as, your hip flexors. 90% of the time, ITB and shin stuff comes from the back of leg. It just happens to be where the leg chain breaks.
What kind of stuff do you have at home? roller? stick? what stretches are you doing?? (look in wiki under the stretching tab and you'll see some links for calf/hamstring to help get you started. the twisting hamstring ones do the trick for me when it comes to ITB pain).
As far as workouts moving forward- take the week easy to get to work on loosening up your leg. Biking is okay as long as it's pain free and swimming is fine as well. Feel free to water run (if pain free) as a way to keep moving and prevent the muscles from stiffening up.
If you've got a sports massage person or PT, now is the time to set up a visit to help expedite the process while it can still be a quick fix.
My right foot (the injured leg) pronates in a little and I'm bowlegged. I calculated the miles on my shoes and it's only at about 120. I definatley think you are right and it's biomechanics. I have a stick and a foam roller (just got the roller after it was lost in the move 8 months ago, so haven't used one in a while). I thought I had been pretty good at stretching the band and hamstrings. I am sure tight hips contributed and probably more so after skiing. While skiing my husband said I had horrible form and was probably muscling through it. The last run, when it began to hurt, definatley felt harder than previous runs. It was more hilly too. I can see how I was probably muscling through it as well, like you said.
When you say focus on your calf, hamstring, adductors, as well as, your hip flexors, do you mean stretching, strengthening or both? I have read that side leg lifts will help. I decided not to bike today b/c it was still bothering me as I walked around the house. I will swim though. Thanks so much for your help!!
I would start with the stretching and soft tissue release first. Get the symptoms resolved before you start working on strength.
www.endurancenation.us/en_forums/showthread.php
tp://www.youtube.com/watch
vimeo.com/9901874
The first link is the hamstring/calf stretches I was talking about. They offer some variations to the usual ones we learned in gradeschool. The second link is a video on how to work on your lower leg/calf. If you are a known pronator, definitely a good idea to add that to your routine as a preventative measure. You might also find that if you loosen up your calf- poof. ITB pain goes away instantly. The third link is a video on how to work the hip itself out.
Once you get things pain free, the strengthening part is easy.
awesome! glad things are on the mend.
if you know your lower leg is rotating be sure to check out the posterior tib. definitely a hot spot!
try this link instead for the 2nd vid: www.youtube.com/watch
@ Lawson- lower leg muscles can be really cranky, especially when there are years of cummulated tension in there. How about every other day until the tenderness goes away?? the trick is to work on them frequently versus killing yourself and then spending three days being unable to even look at them.
stick with it and they will loosen up! if on any day you end up with a little bruising, take a few days off from the massage, lots of ice, and gentle stretching. sometimes that will happen when you start breaking up big knots.
@ Paul- no problem! glad it's helpful.
p.s. yea....he's really fat. loves being on camera too!