Running was going really well for me during the late fall and early winter. I PR’d two races (5 miler and 5k) and was crushing workouts and loving the run. I was running 6 days in a row with a long run, a tempo/workout run, and 4 “easier” days of running all together. It was a big adjustment to the type of “training” I’ve done in the past, but it was already producing results, and I felt great. I was being diligent about my pre-run warm-ups, and was actually doing post-run prehab, albeit not as frequently as I should have. I let time get in the way of things, and found myself coming in from a run, hopping right in the shower or getting started on dinner, and then going about my business and forgetting to do the routine that was scheduled. Well, that naturally resulted in a little bit of an overuse injury – dreaded ITBS.
I noticed a twinge when I would go from sitting down to standing up after a 10 mile run on December 21st. I didn’t think much of it, and continued the next week as normally scheduled. Looking back, I should have spent some extra time foam rolling and doing some strength work, but I didn’t. By the time I got to Christmas Eve, as I finished up an epic tempo run, I felt that dreaded tightness on the outside of my right knee. It’s a feeling I know all too well, as I’ve experienced it during almost every marathon I’ve run around mile 21. It wasn’t painful, but I knew exactly what it was. Since it was slight, I was hopeful that it wasn’t much of anything, and Christmas morning’s 4 mile run would be fine. Unfortunately, I was wrong.
Christmas morning’s run was painful, and I knew the ITBS I thought I had was, in fact, ITBS… and that it wasn’t going to just go away. The run on 12/25 was the beginning of a month of on and off runs, most peppered with knee pain. The pain would start about a mile and a half in, and come and go depending on my stride. Sometimes it was brutally painful, and other times it was manageable. But I’m happy to report that after a month of rest and rehab, I’m back on the streets and running! I think it’s so important for runners to take the time to do a warm-up before they start a run, and to also do some type of post-run prehab routine. There are a few things in particular that I found to be extremely helpful as I battled ITBS, and I wanted to share them with you!
- Strength Running’s ITB Rehab Routine – If there’s one thing I’ve learned with the injuries I’ve sustained over my short running career so far, it’s that having strong hips, glutes, and core can be the difference between pain free and fast running, and sitting on the couch whining about how you can’t run. This routine focuses on strengthening the glutes and hips, which is where the ITB starts. All you need is a resistance band and about 5 minutes post-run. I did this daily during the month of January, and now do it 2-3 times a week.
- Mrtyl Routine – This also focuses on the general glute and hip area, and doesn’t require any equipment. I also do this about 2 times a week.
- Core work: Strength Running’s Standard Core Routine & Dr. Lesko’s Dozen Routine – Let me tell you, having a flat stomach does not mean you have a strong core (not that my stomach is flat). I always thought my core was decent, since I swam for so many years and a lot of power comes from your core, but I’m learning that is not true. Both of these routines are more than just crunches, and they work your entire core. The supine leg lifts in the Standard Core routine are killer, and I dread that part of the workout every single time… but I know they help, and I’m looking forward to the day where I can get through it without shaking uncontrollably and not counting down every second of the minute.
- Foam Rolling – it’s awkward and it hurts, but it works. I don’t particularly enjoy it, and for awhile, I just didn’t do it. I bought a foam roller about 2 years ago when I had tight hips, but I just couldn’t get into a regular routine. I learned quickly, though, that the foam roller is really helpful – whether you have an injury or not. I try to spend about 5 minutes everyday foam rolling my hips, hamstrings, quads, and calves. If nothing else, it helps build my upper body strength as I’m trying to hold myself up while using the roller.
I’ve been running again consistently for two full weeks and am just starting my third. I have my fingers crossed that this little bout of ITBS is behind me, and I can carry on with training as scheduled for the month of February. How do I feel about finally being back in action? See below.
That being said, I don’t think the Shamrock Half Marathon in Virginia Beach on March 16th is going to be a PR attempt. Unless training over the next few weeks goes fantastically (and it warms up and stops snowing and being icy), I don’t think I’ll have my fitness back up to where it was in December. So, my plan is to run the Shamrock Half as a workout, and run a goal half in April instead. There are quite a few around me, so after weighing my options and chatting with my coach, I decided on the Asbury Park Half on 4/26! This is the day before the New Jersey Marathon, so I’ll be able to cheer for everyone running the half or full on Sunday! Since it’s down the shore it should be relatively flat – I just hope it isn’t a windy day. I’m also planning to work a few other short local races into my schedule, but I haven’t committed to anything yet (as you can see from my Races page).
Have you ever dealt with ITBS?
What’s your favorite runner specific strength routine?