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.
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ITBS is not fun, I too have been suffering and had a lot of time off.
Physio and foam rolling is something that has helped me no end, I also worked on strengthening the quads, added in some one leg squats, side leg raises with an exercise band for resistance and 1-2 sessions of Pilates a week. No matter how much of a pain it is do the stretches and rolling everyday and maybe consider no running for a week or two, sometimes proper rest is a good prescription while strengthening and stretching.
Hats off to you for doing a second ultra, I hope you recover soon.
Vics
Thanks Vic! It’s great to hear from someone who’s recovered (I think fully?)
The squats are a good idea… I think I may have to work them into my lifting routine.