If you can only do a mile or two, then start with that and build it up from there. I can't stress this enough, just completely forget what distances and paces you were doing before, start fresh. When you think you're ready to run again, keep it short and slow. This will depend heavily on (1) how bad it is at the moment (2) your kicking/pedalling style and (3) how hard you push it, so there's not really a set yes or no answer. If you can bike and swim without it flaring up or giving you issues afterwards then go for it. It's all too easy to do them with rubbish form and not target the muscles you're supposed to be targeting, again look them up on YouTube and follow their advice on proper form (link for clamshells included below).
The exercises mentioned above are all good advice, but I'd say pick one or two of them and do them properly. Have a look on YouTube and find something that works for you, I've linked the one below that I use regularly. I found the blog linked below a really good resource for understanding the physiology of it, but didn't find that particular stretch to help too much. It sounds as though you've not got yourself into too much trouble yet, so be sensible, take a few days rest and take some time to learn about what causes the IT band issues. The amount I could run before the pain kicked in got progressively shorter and shorter and once it got to the point where I couldn't even run a mile, I admitted defeat and took a break.
I tried to push on through my IT band issues earlier in the year with an ad-hoc mixture of rolling, stretching & painkillers and to put it lightly, that was not a clever idea. I'd say a lot of this will depend on how big a hole you've dug yourself into. I noticed a significant change once I started doing these EVERYDAY! Do you do any strength training for your hips? If not, I'd try adding a few exercises for that as well.ĭo these both before and after running/spinning/biking. I also cut back on my mileage and cross trained with spinning classes and riding outside. Rest is the real answer but I couldn't NOT run…it drove me crazy. You don't want it to flare up and prolong the healing. The key is when you feel any pain or nagging at all STOP running. When I started running again I'd walk the first quarter mile to "warm up" prior to my slower run. Initially I had to completely stop running for 3 days but was fortunate enough to be able to resume running at a much slower pace than usual for about 2 weeks after that. For me, stretching my IT band for 25 minutes both before and after my run helped tremendously. I like the other narrative better though.
I think it made me happier than settings PRs did in HS XC/Track. I was finally approaching trim, and felt really confident and fit about my body. I can't explain how happy I was to have finally thrown off the yoke I was carrying when fat. The worst part of it was I felt pretty good after that 60 minute run. And my ITB's said, 'sit down and stfu' so here I am. At a 9:15 mile pace(2:15 faster than day one less than two weeks before). Then I went for 60 minutes because what the hell, I felt great. and was doing 45 minute runs 3 days in a row on week 2. Instead, I felt great, loved running again. And slowly work my way up to the BarryP 3:2:1 proportions. Then do hill sprints twice a day for 30 minutes(hard up easy down). Then add two minutes to every run per week, until at 30 minutes. Every week, add another day to that until I was at 6 days. My plan was to start running 10 minutes at a time, two days a week. I'd dropped from ~300 to ~190 by cycling+some swimming, felt great. What about yoga? This seems like a good time to try that, I've been meaning to for years.īackstory: I haven't ran in a decade. Also, is swimming okay? What about weight lifting? I'm boredand going crazy with this sedentary bullshit, and there's a gold's gym 2 blocks away. So, slowtwitch: I implore you: share your ITB miracle solutions. I've been foam rolling for the past week twice a day, and I think it might be helping? But the ITB's are still bothersome. I haven't ran since my IT bands started aching, and I've been resting for two weeks with minimal riding as well-was doing 150-300 miles a week, now down to 50-75. I'll just start by saying this: I'm an idiot who ramped up his running too quickly.
0 kommentar(er)
