Cyndie left a comment asking how my IT band was doing and if I had any pointers.
I had to jump on the opportunity to share what I have found out and what I am doing about it.
Heres what I have been doing:
1. Rest : I taken quite a bit of time off of my running and have seen no change. I can run but mile four hurts ALOT.
2. Foam Roller: I make sweet passionate love to the foam roller daily ;) Seriously, I try to roll out my entire leg 5-10 minutes 3 times a day. It hurt in the beginning ALOT , but the pain ( from rolling )has gone away. Im not sure if that means the knots in the band have gone down or that my roller is not as hard as it should be. They say the foam roller gets in like a deep tissue massage and helps break down the scar tissue that is causing friction on the tibia. I also make sure I get my butt on the roller and roll out that piriformis muscle.
3. Stretch , Stretch and Stretch : I stretch ALOT. They say that is the #1 thing you can do for ITBS ( IT Band Syndrome). Around 4 times a day, and whenever I'm on the floor playing with the kids.
Here are the stretches I do: ( click on name of pose for directions )
All stretches and exercises from RUNNINGTIMES
4. Ibuprofen Regime : To reduce inflammation where the band is rubbing on my knee I Have just decided to start this. I had been only taking ibuprofen after workouts but I think I need to do this seriously. Also just made an appt today with the Dr. to talk about a stronger dosage and how a cortisone shot could help with the area. I'll let you know how that goes. Appt is set for Monday morning.
5. Physical Therapy : Some of you know I did not want to go to PT because
I thought it would be a waste of time ... it is. A already see a trainer that has me exercising my hip and my trainer and husband both (occasionally) give my leg a deep tissue massage. When I do go to PT that is all I do get, my massage and thats it. They only told me what I already knew :( Update 4/23/10 : Went to the physical therapist today and she showed me some hip exercises I had not seen. Why do they seem to know all the great exercises?:) Also got an intense DEEP rub. VERY painful, but its helping. Guess I have to give the PT more time :)
6. ICE ICE BABY : Have to ice after every workout out. Its a lil painful but then you get over it and it helps the knee.
7. Run To The Finish : Amanda at RuntotheFinish also posted a great blog on ITBS.
So thats what I have been doing. I feel as though I have been following the rules to the "t". Getting very frustrated though. Oh , I am also suffering from "short leg", the injured leg is shorter than the other. Due to pregnancy my hip bones are all over the place and do not stay aligned. So I have my hubby and coach "pull" it back into place before workouts. It really makes a difference. It has to be done alot and the only thing that will make it "stay" is strengthening the hip. Has anyone seen a chiropractor about that? Thats the next thing on my list.
I hope this helps some of you . Its the basics.
Tonight I'm going to start back up with Bikram Yoga, lets see if the hot and humid air with DEEP stretching will help. I'm positive that I will see some difference.
Do you do something different? Do you have the elixir to fix this? If so let me know asap, I've become a desperate runner!