This no stretching business has finally caught up to me. I’ve been getting by, but after not being able to touch my toes or doing my daily foam rolling and basic stretches, I’ve found myself limping up and down the stairs.
Last Wednesday I headed out for a hard tempo run, around mile 3 I felt a weird and noticeable pain in my knee. I kept trekking along, thinking it was some sort of knot that will go away. As I continued running the pain traveled up towards my hip area. I ended the run at the steps of my house, crawling up to my front door in excruciating pain.
I always seem to come to the worst conclusion thinking I have a torn meniscus, or a fracture in my hip. I couldn’t imagine what had just happened. I emailed my coach and explained the pain. Turns out it was IT band syndrome. I figured it wasn’t a big deal since it came on so quickly; it would go away quickly, right? Wrong.
The first thing I did was Google everything I can find on IT band syndrome
Here’s what I found
Iliotibial Band Friction Syndrome
(IT Band Friction Syndrome; ITBFS; ITBS)
Iliotibial band syndrome (ITBS) happens in the soft tissues in the lower thigh, near the outside of the knee. The iliotibial band (ITB) is a thick band of fibrous tissue. It runs from the hip down the outside of the thigh and attaches to the tibia. The tibia is the large bone of the lower leg.
Thankfully I have so many great mentors in my life, who have helped me tremendously.
1. I reevaluated my sneakers, I realized I have a shoe that has too much support and switched to a neutral shoe. Muzino Wave Riders 17
2. I took a visit to Finish Line Psychical therapy, and I cannot thank them enough. Jason did a gait analysis and we realized my mobility in my hips are limited due to fact they are so tight. My ankle mobility is great, but I need to work on opening and strengthening my mobility in my hip area.
3. Went to see my massage therapist James! Oh boy was that painful.
4. Purchased a heating pad to place on my IT band.
5. One of my favorite spin instructors James Park, really helped me out and showed me actually how tight I am, he also gave me the ins and outs on how to foam roll properly. A lot of people mistakenly foam roll the whole leg at a time. Rather, a person needs to find his/her trigger point and stay there for a couple minutes going up and down.
6. I took yoga classes! Yes, for the past week I’ve been attending yoga classes, focusing on what I can do rather what I can’t do. Pigeon pose one of my favorite most painful positions to open up the hips.
Through this whole ordeal I have learned alot about myself. If I want to train at such a high intense level I need to stretch! I find time to run, swim, bike, strength train, etc…why is it that I can never find the time to simply stretch? I’ve committed to practicing yoga once a week and foam rolling daily. My IT band is so inflamed irritated and tight! This was a hundred percent preventable and I will make sure this doesn’t happen again, because it not only took away running from my daily routine, but walking, climbing stairs everything involving bending of my knee is painful! I’m young and healthy, there is no excuse for injuries like these.
I’ve talked to a lot of people and everyone has something to say, but James Park my spin instructor really put things in perspective. I want to be running and cycling for a really long time, in order to do so it’s important to take the steps to stretch properly. I now leave my foam roller in my TV room and foam roll whenever I’m watching TV, being careful to focus on my trigger points. It’s been over a week of no running/cardio, needless to say I’m ready to run, but my body isn’t yet. Everyday I am feeling a little bit better thanks to all the wonderful people I have in my life guiding me and helping me get back on my feet. If all goes well I’m looking to get back to training after the weekend!
LOVED this music video! will be adding it to my playlist
Oh! and theres nothing like a new outfit to get you motivated to hit the yoga mat! love these leggings and top from Ellie using the code lottie25 you can get them too for 25% off!