More ITBS Fun
I’ve finally accepted that this isn’t going to go away on its own.
Three months ago, I ran my second ultra marathon. It left me with a bad case of ITBS (illiotibial band syndrome), a common injury in people who like to run really, really far. Even after three months of low-to-no mileage, I’m not much better.
It’s time for a more aggressive approach to recovery.
My ITBS recovery plan consists of four parts:
1. Use foam roller
Aggravating the IT band (by, say, running on an injured leg for three months) builds up scar tissue around the muscle. This restricts it and keeps it from recovering. A foam roller seems to work wonders for breaking up all that tissue, which is great news; my muscles need freedom if they’re going to heal.
2. Reduce mileage (even further)
No more “I feel good, I can run a few more miles.” Until my leg is better, I stick to the prescribed distance. Period.
3. Introduce new stretches to my pre-and-post-running routine
I’ve found a number of good stretches here.
Part four, strengthening my hips, comes in later. For now, merely stretching them is painful enough.Share on Facebook