Gayle R. well darn, my it band...

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Well darn, my IT band is flaring up again! This may very well put a crimp in my summer race schedule :-(.

So here's what I'm considering and I'd love your feedback and advice. 1) Take a 2-4 weeks off from running & biking; 2) Hang out with foam roller and ice packs 3 times a day; 3) Get a couple of massages in the first week; 4) Find a chiropractor to help with hip imbalances and pronation issues; 5) Add back in targeted leg and core exercises and stretches; 6) Continue to swim; and 7) After first week's rest keep my cardio up with elliptical machine until I'm ready to go back on the road again.

12 months ago via Electric Miles

  • Kristen F.P
    Kristen F.
    Kristen F.

    i am just now recovering from the same thing. I took a total of 6 weeks off and then started back with a plan i used a few years back when i had a stress fracture - http://pfitzinger.com/labreports/stressfracture.shtml. i dealt with this same injury 5 yrs ago and in total, it took 6 months to heal 100% so, my best advice is take as much time as you need off and do everything you can to not aggravate it more.

    12 months ago • Like

  • Gayle R.P
    Gayle R.
    Gayle R.

    Thanks Kristen, this is very helpful! I too had same injury 2 years ago and took off over a year from running. I'm catching earlier this time, and am tempted to workout through it, but you are so right, I need to take as much time off as needed to fully recover. Even though though I spent a lot of time last winter attempting to bulletproof my knee, there must be some underling imbalances I need to still address first before I can truly be a runner again.

    12 months ago • Like

  • Gayle R.P
    Gayle R.
    Gayle R.

    LOL, it appears I have again what friend of mine calls an AFGO (another fucking growth opportunity)!

    12 months ago • Like

  • Hugh B.P
    Hugh B.
    Hugh B.

    Groin stretch. Foam roll till you cry. Run.

    12 months ago • Like • 1 person

  • Hugh B.P
    Hugh B.
    Hugh B.

    Had tendon issues recently and lost 6 months following sound professional advice. Turns out the time off was unnecessary. Some other lessons from this experience. With respect to connective tissue dings: RICE is a waste of time. Immobilization / rest does more harm than good. Inflamation is good.

    12 months ago • Like

  • Gayle R.P
    Gayle R.
    Gayle R.

    Inflamation is good?

    12 months ago • Like

  • Hugh B.P
    Hugh B.
    Hugh B.

    Natural selection seems to think so. Acute inflammation increases hydrostatic pressure around the damaged tissues. Connective tissue is largely avascular meaning nutrients are delivered to the ding via perfusion through the endomysium (sheath). More pressure = more goodness. Then there is increased blood flow which puts more of the goodness closer to the ding. And finally inflammation acts like a laser guided missile in that inflammatory messengers say 'Over here!' to the granulocytes and other goodness.

    12 months ago • Like • 1 person

  • Hugh B.P
    Hugh B.
    Hugh B.

    Ice and drugs defeat the immune response at exactly the wrong time. Deep tissue massage of a tendon will lengthen it akin to stretching. An added benefit is it breaks up scar tissue and causes a localized immune response. How much massage? A bunch. 20+ hours before you notice any benefit. But it works.

    12 months ago • Like • 1 person