My IT Band troubles continue ... and I'm getting really frustrated. Yesterday I got on the treadmill and was having a great run, 25minutes into the run I felt like I could go forever. I can't remember the last time I had such a great run... and then at the 30min mark I could feel the twitch starting. Within 3mins I was in PAIN, sharp Pain the kind you can't run with.
I'm at wits end.
Today will be my 5week with my Physical Therapist.
I've used the Foam Roller everyday, for the past 5weeks. Yesterday after my run I actually felt NO PAIN while using it... well a lot less pain then usual.
I've been stretching everyday.
I've been strengthening my hip abductors (everyday) on my right leg where I have the IT Band problem
I've been strengthening my lower abs everyday.
I switched running shoes, which have been working out really well for me.
I've been running on straight surfaces.
I run every other day pushing it as far as I can go without pain.
I was really hoping that by now I would be doing much better, but I'm still only able to run for 30min pain free.
My next 5k race is only 12 days away, I was really looking forward to improving my race time of 34:17min, but right now I don't think that's going to happen.
I'm really lost... Do I focus on being able to finish the race running intervals of maybe 10/1 or do I try to run as much as I can and then once the IT Band pain is too much to handle I walk the rest?
Do you have any suggestions for me?
8 comments:
Sorry Claudia :( I know how frustrating that is. I don't have much advice; I think you should probably listen to whatever your body can handle for the race. Don't worry so much about your time, just do what you can do. Hang in there!
Sorry to hear that you're having so much trouble with your IT. Have you tried one of those straps that wraps around your leg above the knee, putting pressure on the lower part of the ITB? I wear one when mine flares up and it helps a lot!
Hopefully this link will work:
http://www.shop.runningroom.com/product_info.php?language_id=1&products_id=1133
I can't give you a lot of advice on this. I tend to avoid doing things while I am injured.
How much time do you have to test your running? You could do a 10/1 + 10/1 + 10/1 and see when your pain begins and you might be able to ward off the pain with the 3 minutes of walking - and finish your race pain free. You know that it hurts when you run consistently.
thanks Marlene, heading to the running room right after my PT at lunch ... Didn't know that such thing was even available.
thank you !!
Andrew, I think that's my plan 10/1 + until the pain starts
such a total bummer. so sorry. I'm with Marlene - I use one of those when mine acts up and it does a pretty good job!
I had ITB problems about 4 years ago and the best thing that worked for me was to completely stop running for about 2 weeks. I hated doing it, but it helped and I haven't had any issues since.
I can totally relate to the weeks and weeks of PT. My issue wasn't ITB, so I'm no help with specific advice. But...in my own situation, I did whatever I could to finish without pain. Pushing it to the point of agony took all the fun out of it. Keep what you CAN do fun, and the therapy and healing will be easier to handle, mentally.
My ITBand gives me trouble too. Have you tried icing it after a run? That combine with the exercises my PT gave me help.
Post a Comment