Thursday I FINALLY saw my Dr about that nagging pain that has plagued me since the SportingLife 10k in May. Yes, Yes I know, I let this go on for WAY too long.
Just as I suspected it is Iliotbial band syndrome.
What does that mean as far as my running goes, well I see my Physiotherapist on Tuesday and we will go from there, until then no running.
In the mean time I FINALLY picked up the Famous Foam Roller (35" long) for $39.99cdn at the Running Room, which according to my fellow Runners has been their best friend in dealing with Iliotbial band syndrome (ITBS).
According to what I've read up on it, it's like having your very own Massage Therapist at home, it is an effective and inexpensive gym accessory that I've should have picked up a long time ago.
The idea is that you use your body weight to roll around on it, which will help you massage your muscles and fascia, this is also referred to as Self Myofascial Release Technique.
My Foam Roller came with an instruction manual with some basic exercises, however I do have to say that my favourite tool now a days for exercise instructions has to be Youtube.
This is how we roll;
Using both hands for balance, lie on side with roller beneath hip. Slowly roll out entire length of IT Band from hip to just above outside of knee. Do this for a couple of minutes and then repeat on the other side. If you find a spot that seems more tender hold for a couple of seconds until it releases and then move one.
Place your hands on the floor and calfs on the roller, you can also place only one calf on the roller with your ankles crossed, this will give you a bit more pressure on the calf. Using your upper body, roll from your heel to the top of your calf.
Place your hands on the floor and hamstring on the roller, just as with the calfs you can place on leg over the other to get a deeper massage. Using your upper body, roll from your hip to the back of your knee.
I also used it on my back and shins, which felt really nice!! No I'm serious it did feel really good.
It was quite painful on my IT Band and this morning my Hips felt a bit sore but I didn't feel the tightness in my calf and knee as I have in the past 2 months.
I can absolutely see how this seems to be a favourite amongst runners and I'm sure it will be mine... as soon as I get over the pain.
The plan is to spend some time at night doing these exercise along with a Hip Opening Yoga session, along with seeing my Physiotherapist.
Hopefully I will be running in no time.
Have you tried the Foam Roller yet?
What do you think?