I'll try and avoid any explosions! but prefer that option to lacerating my ITB on my beer bottle collection!
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I'll try and avoid any explosions! but prefer that option to lacerating my ITB on my beer bottle collection!
Wow! Aa session on my lemonade bottle, a good stretch, an ice pack and the most severe pain has gone already! I am comfortably ascending and descending stairs now. All I have to do now is keep it up and rest for a few more days.
good old forumites!
That video I posted goes on to show a few good stretches for the hip where the ITB attaches. Might also be worth looking at strengthening exercise for the surrounding muscles e.g. single leg squats, preferably in a mirror so you can check your knee tracks correctly (i.e. it doesn't 'turn in' & moves vertically straight up and down only...quite tricky is that)
Yup- get those Glutes firing (as in, make the muscles work- not some wierd thing where you shoot your ar..... anyway), if you don't, youre just going to get that pain coming back all over again.
mmmm, think of that lovely pain, and then think how easy it is to stop it coming back!
So, it's been a week of rollering, stretching and icing. the pain in my knee has gone when I am descend or ascend the mighty stairs and I have started a program of buttercises in an effort to stop a recurrence of the injury.
I'm itching to go for a (short and flat) run but is it too soon?
Thats the big question isnt it?
Are you prepared for the chance that it isnt, and you're going to go back to square 1 if it isnt?
I'd err on the side of caution. But thats me, I HATE being injured, and the sooner I can stop being injured- by not running for a time, the more I will rest.
Its all very zen, but the answer lies in how you feel after the run, should you do it today, tomorrow, or next week.
(Man, that sounds sooooo pretentious. Sorry.)
I think i might go swimming instead of running. I'm just getting frustrated with the decent weather we're having and not being able to make the most of it. Erring on the caustious side is probably the way forward I definitely don't want to back in square 1!
What do you mean lovely weather? You're a fellrunner... surely you shouldnt feel at home unless its a force 7, hammering with some kind of precipitation with zero visibility...
Then again, I do know what you mean.
Swimming is probably a good option
Swimming went OK. no problems with the leg - just floating plasters!
Short run today and had a slight pain in the knee so stopped immediately and walked. I guess I should continue with rollering, stretching and buttercise for a week or so. Bl:w00t:dy irritating!
After about 10 days of foam rollering ,some quite painful massage and lots of one legged squats and other arse exercises i have managed 2 x 2 mile runs this week pain free,although my hamstrings and glutes feel really tight which i think is more to do with getting used to the exercises than running,progress!