*sniffle*sniffle*
*sniffle*
You know that phrase, ITB syndrome? Yeah, I keep hearing it bandied about the blogosphere. It finally made it through my thick skull that ITB syndrome is a problem with your knee. The outside of your knee. And it gets worse on downhill running. And you have to stop running. So I googled it this morning. Uh-huh, I'm sure you know the outcome.
*sniffle*
Do you remember when I was doing those weekly tempo runs on the River Path in the early mornings with a faster running partner? And I felt pain in my left leg but pushed through it? Yeah, I shouldn't have done that. So when I got to Pemberton, and started feeling the pain in my left leg after pushing it on the first loop's downhill, I ignored it. I pushed through it. And then the pain moved from the outside/behind portion of my knee all the way around the outside to the front of the knee - new territory. So when I tried to run hills at Sabino last Saturday, it flared right back up, and I couldn't run the last easy downhill. It hurt all the way around my knee again.
time-to-run.com says:
Symptoms:
Initially, a dull ache 1-2 kilometres into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs. Local tenderness and inflammation uh, CHECK! on all those
*sniffle*
jeffgalloway.com says:
How does it get injured? As long as the leg muscles are resilient, and you're not doing very much more training than you've done in the recent past, the leg system will stay in its track and adapt to slight increases. When you push your main running muscles too far, the primary running muscles get too tired to move you ahead and stay within the natural range of your foot and leg. In other words, your legs start to wobble. The further you go when wobbling, the more you will injure the area. You may not be able to pinpoint what caused the problem, but here are the most common causes.
1 Running too fast, on a long run, or race, than you should have on that day ( i.e., trying to stay up with running friends that are going too fast for you). Most runners are running too fast on long runs, even though they feel fine at the beginning. OOPS
2 Not slowing down the pace, from the beginning of a long run or race: when you increase the distance of the long run when it's hot and humid, or the course is hilly when your muscles are already tired when you feel the first signs of irritation of what could be an injury OOPS
3 Not taking walk breaks, as you need them, from the beginning of all long runs OOPS
4 Not increasing the frequency of the walk break as the long run distance increases OOPS
5 Not increasing the frequency of walk breaks when you're more tired, or feel the symptoms of injury OOPS
6 Not increasing the frequency of walk breaks when the temperature and humidity are high
7 Doing too many of the following within a 2-3 week period: long runs, races, fast runs. …
8 Wearing the wrong pair of shoes or ones that are too worn out‹particularly in the midsole (a shoe expert can help you determine).OOPS
9 Doing side-to-side sports: tennis, basketball, rollerblade
10 Not doing the maintenance training during the week, i.e., just running once between long runs, or not at all.DOUBLE OOPS
11 Skipping a long run and trying to keep up with your group on the next long run
12 Not taking enough days off from running‹especially after the first signs of injury um, sort of OOPS for last week - but maybe if I do it right I can help this week around???
13 Running on a surface that is too soft or is slanted, i.e. a beach, soft grass, or a paved surface with a slant.OOPS
*sniffle*
All those goals I wrote about earlier this week? On hold. My only priority now is to heal. I don't want to lose what fitness I've gained from training for Pemberton (what fitness, you injured yourself, silly!). I'm so sad.
*sniffle*
Please, help! Advice! I need to find a foam roller and figure out a stretching plan, that much I know...
*sniffle*
Comments
DATE: 8:51 AM, February 17, 2006
Awww Angie!!! Your sniffles make me so sad! But the bright side is, you've obviously done your research, figured out what the problem is AND what caused it, so you could say it's been a learning experience. I know that's not much comfort now, but I'm sure it will make you a better runner in the long term.You should probably see a sports doctor if the pain is really bad, but my unqualified advice is RICE, stretch all your legs muscles regularly (do a wide range of stretches) and after a little bit of total rest try an activity that doesn't stress your knee so much, like biking or swimming (just not breaststroke... been there done that, BIG mistake...)You're absolutely right, your first priority is to heal, because the sooner you take care of your injury, the sooner you'll be ready to pursue your goals again.Hope you get better really really soon!!!
Posted by: Liv | April 2, 2006 01:07 PM
DATE: 8:54 AM, February 17, 2006
So sorry Angie! I don't really have advice, but I know that there are plenty of RBFers that will be able to help you out. I hope your recovery is quick!!
Posted by: Simba's Mom | April 2, 2006 01:07 PM
DATE: 9:06 AM, February 17, 2006
Ouch. I've been doing the stretching routine out of the 10 minute Pilates tape the wife got me from Target. And I've noticed a difference.YMMV. (Your Mileage May Vary)
Posted by: Jank | April 2, 2006 01:07 PM
DATE: 10:09 AM, February 17, 2006
Get an IT Band strap and where it all the time while you are healing. I had the IT Blues once. I gave it the finger and it better not come back. When I do long runs I carry the strap with me and it's been over a year since it happened.
Posted by: Dirt Runner | April 2, 2006 01:07 PM
DATE: 10:40 AM, February 17, 2006
I have been dealing with the same thing since Sunmart, about 8 miles into a run. But it only happens when I was too lazy to stretch out my hips (key) and do my ITB stretches. Also, my massage therapist taught us a trick for loosening the IT band- using a tennis ball- email me if you want details...Anyway, rest is good- you just accomplished a major goal!
Posted by: Jennifer | April 2, 2006 01:07 PM
DATE: 10:50 AM, February 17, 2006
I never give advice...unless it's asked for, especially with an injury. I've had ITB syndrome three different times, all within the first 2 years of running. I would consider visiting the Running Shop with your shoes (your beloved Adrenalines might be contributing to the problem). Often the band starts rubbing on the knee because of something that causes the leg to go through the running motion a little "bowlegged". I got it from running the same way on the same path (which leaned to the right), which put more stress on the outside of my right knee. It can be shoes, terrain, or simple over-use. Galloway thinks everything, even baldness, is caused by not taking enough walking breaks so I'd take his advice with a grain of salt. The guys at the shop can show you some good stretches for it, and runningtimes.com has a good section on injury rehab. I'm so sorry to hear about this, but recovery is usually only 2-6 weeks. Good luck Angie
Posted by: Mike | April 2, 2006 01:07 PM
DATE: 10:59 AM, February 17, 2006
I havent' had this, but my husband and a few of our friends have. The foam roller and stretching seem to work really well. Good luck!
Posted by: backofpack | April 2, 2006 01:07 PM
DATE: 1:18 PM, February 17, 2006
You could always keep running your training plan and just put all the stress onto your good leg until they're both injured. At least then you are balanced. Then you can evenly hobble through the rest of the training and hope you recovery in the taper period. Just kidding!!! Enjoy the break from running if you can.
Posted by: Johnny Lyons | April 2, 2006 01:07 PM
DATE: 1:44 PM, February 17, 2006
I like Johnny's advice ;-). Take the time you need to get better. Training plans can always be adjusted.
Posted by: Darrell | April 2, 2006 01:07 PM
DATE: 3:05 PM, February 17, 2006
I use a foam roller (I attached a link of one if you have not seen them). You can really do a lot of good work on your IT and that whole area. Now, anytime I get symptoms I use it and the problem goes away. Good luck, injuries are never fun. You can also aqua jog as need be. http://www.performbetter.com/detail.aspx_Q_ID_E_4592_A_rnd_E_36
Posted by: Anonymous | April 2, 2006 01:07 PM
DATE: 12:14 AM, February 18, 2006
Oh no! Not you too! That's the case with me, never heard of such thing until I went to a sports med doc and that's what he says. Idiot me, I kept on pushing myself thru hills and it actually bruised big time, it's awful. I won't be wearing skirts for a while too, don't want to put up with the weird stares. Now I'm going to see a PT next week and see what he/she has me do. Like you say, yoga is my friend for now, maybe I'll do some weight lifting too. I wish you well and hope it gets better soon.
Posted by: psbowe | April 2, 2006 01:07 PM
DATE: 6:38 AM, February 18, 2006
Sorry about you injury. I'm afraid, they come with the running; I have never met a runner who didn't have some sort of injuries, especially when they start running.Rest, or at least cutting down mileage, and a new pair of shoes always do the trick for me.
Posted by: Thomas | April 2, 2006 01:07 PM
DATE: 12:43 PM, February 18, 2006
ITBS Sucks! Foam rollers help, but I found that a good physical therapist massage can fix it in no time. The first time I got it was 4 weeks before my first marathon. I had her stretch it out 3 times, continued to do all of my training runs (in some pain), but by the marathon the stretching has resolved the problem without missing any runs.If you have the luxury of being able to take some rest days while you start the stretching process, the take some rest.And congrats on your first ultra.
Posted by: LiveStrong67 | April 2, 2006 01:07 PM
DATE: 2:24 PM, February 18, 2006
I'm sure you'll be running again in no time. Brent saw a PT and got some of the stretchy bands and with some good stretching he was running within a couple of weeks with no pain at all!
Posted by: Rae | April 2, 2006 01:07 PM