I know this has been covered a million times but I seem to have ITBS. I'm running the Rat Race dirty weekend on May 11th. I've been training since January and I've completed a few 15 mile runs. I've been doing the stretches and the strength exercises for the glutes, hip abductors etc. I took a week off and went for my first run last night. I couldn't get further than 4 miles without the pain coming back.
I'm getting a bit concerned now, this is my first event and I've been doing pretty well in training until now. I've also raised £250 for Cancer Research so I don't want to let anyone down.
The race is 20 miles and 200 obstacles and I'm a bit unsure what to do. Do I take a couple of weeks off running and keep up the strength and stretching exercises or should I incorporate short runs and try to build them up? What would you do?
I use a foam roller and when my ITB issues were bad I used it 3 times a day and it cleared up within a few weeks. I also practise the 'clam' pilates move (youtube it).
You could also try K tape and consider shoes, gait analysis etc to give uou a clearer idea of what it is - have you had a formal diagnsois from a professional and is it worth it, rather than thinking that's what you have when you may be wrong (with all due respect of course!).
Good luck I hope it clears up enough for you to enjoy the run - I'd love to do one!!
I am going to get booked in at a local physio. I'm hoping they'll analyse my gait and give me some advice. At this point I'd do anything to be pain free on race day.
I had a problem with my ITB last January. It was at the outside of my knees. I used a stretch from Running Well and that cleared it up a treat. Use that now pre-runs and I've *touches wood* not had a problem since.
Well I went to the physio. Thought I better get a professional oppinion. Weak TFL and glutes in my case so with some stretches and strength stuff (mostly what I've been doing with a couple of extra exercises) I should be ok. Just have to start of with low mileage and build up again. I really recommend going to see somebody if anyone is having problems, if nothing else it put my mind at easy and gave me a clear idea of how to sort it out and continue training.
I'm going to start off with a 3 mile run tonight and try to build it back up to a long run of 15 or so if I can over the next 2.5 weeks.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2014 |