After last December’s North Face 50K, my body hurt. Big time. For the last 10 miles of the race, my right knee killed me, and every time I ran after that, I would have debilitating pain a few miles into every workout. After Kaiser Permanente Half Marathon, I had an orthopedist check out my knee, and she confirmed my suspicions: Iliotibial Band Syndrome. A combination of overuse (hello, 50K without training) and weak hips resulted in a tight, painful IT band near my right knee. After about six weeks of TLC and at-home physical therapy, I’ve begun building back my running base, reaching 20 miles for the first time in months last week.
With injuries a prevalent topic of discussion in our apartment during the last month, I thought I would share what worked for curbing my ITBS:
- Complete rest from running: I didn’t run for about a month after the Kaiser Half. Running felt painful, frustrating, and unproductive. Instead, I focused on spinning, swimming, yoga, and weight lifting.
- New shoes: I had been wearing what works for Jesse (Altras), but every time I ran, I felt like I was putting undue stress on my hips and IT bands. It dawned on me one day that my love of Brooks Cascadias would also likely translate to loving Brooks road shoes, so I went to Sports Basement and tried on about five pairs of Brooks, settling on the Glycerins. I absolutely love how comfortable and cushioned these shoes have felt; I think I need a more traditional running shoe.
- Deep tissue sports massages: I’ve been getting massaged monthly, but the last two times, I had the massage therapist work intensely on my IT bands. The pain was a bit excruciating in the moment, but once I healed up, my range of motion came back and my pain subsided.
- Specific exercises for hip strengthening: My orthopedist proved to me that my hips are weak by easily pushing down my leg while I laid on my side. Weak hips are a common problem for runners and triathletes. I’ve tried to combat this with hip strengthening exercises, like the clam shell with a resistance band around my legs, various bridges, donkey kicks, and side leg raises with my foot around a resistance band. The burning sensation I feel from these small movements indicates to me that this type of strength work is helping.
- Stretching and foam rolling: To maintain looseness between massages, I try to be good about stretching and foam rolling for at least a half hour per night.
- Icing my knee: When the pain was especially bad, I would sit in my gym’s steam room with an ice pack wrapped around my knee for about 15 minutes at a time.
It’s hard to tell whether one specific variable solved my pain or this magical combination cured me of ITBS, but I’m thankful either way that I can now run pain-free. I’m gearing up for the Presidio 10-miler with Jamie next month, and in May, I’m targeting a half marathon PR at Mountains 2 Beach.
…wishing you wellness… very impressed with your tenacity and spirit!
Thanks!
you got it!
So glad to hear that running is no longer painful! I have heard great things about Mountains 2 Beach — best of luck on your training!
Thank you, Jane! No pain is a plus. 🙂
Glad you’re feeling better!
Thanks Jim!!
Glad you’re feeling better! The more I run the more I realize that you can’t just run. Those strength exercises, foam rolling and icing – they need to happen all of the time. Forever.
I could not agree more. Running is a lot of abuse on your body and it takes a lot of maintenance to stay healthy!
I really want to try out Brooks. They look and sound pretty good. I am so jealous of your proximity to the Sports Basement. I loved that place and I’ve never seen anything like it before. So much of everything!! I had ITBS really bad at the end of my 2013 season. Same reason, weak hips. I need to ramp up my hip strengthening now that my running volume is increasing thanks to the melting snow.
It’s hard to recommend running shoes to someone else because everyone’s feet and stride are different, but I love the Brooks. ITBS seems to be a common plague for people who run!! I’m happy that your snow is finally melting.
So glad to hear you are feeling better. I really need to work on my hips as well, I know this but I have troubles following through. Good luck with training!
Thanks Fallon! I had no choice but to work on them if I wanted to run again, haha.
I can totally relate. Had the same issue during my first 50k last year. For me it was due to the fact I quit going to Pilates a few months before. I now don’t miss a single session and all is better.
Now you know you can’t forsake the strengthen training! It’s so crucial.
So glad to see you are back and running. That must feel so great. All of these ideas are great and spot on. ITBS is so annoying and frustrating. I personally think that when you find a great sports massage therapist you should hang on tight. I have yet to find one here in Chicago and I am tempted to make an appointment in NYC next week, except I feel like my growing belly would make it tricky! Happy running!
I could not agree more – a great sports massage therapist is hard to find! I don’t want a spa experience, I want someone knowledgeable about muscle groups and the active human body. I can’t imagine getting a massage with a baby on the way!
I second what IrishRunnerChick said! All of those things are so important weather your injured or not. SO HAPPY for you that running is pain free again 🙂 Now you can attack your PR with a vengeance!
She’s so right! And thank you, Heather! 😀
SO glad you are feeling good! Brooks Glycerins are my weapon of choice as well, I love using them for training because of all the cushion. 🙂
Yes, totally agree! I love them. 🙂
So glad that you are feeling better!! I am sure all of those things combined helped!! I think that it is important to keep doing the hip and glute stuff…as annoying as it is everyday i think that is what keeps you uninjured!! Of course you know about my foot/ITB problems so I have been pretty focused on doing the strength and stretching. I want to keep it up long after I have completely healed! 🙂
That 10 miler with Jamie will be fun!! I have heard great things about Mountains to Beach!! Good luck with training!!!
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I’m so glad to hear you are recovering well. Happy training!! 🙂
Thanks Charissa. You too!
So glad to hear you’re getting better! I’m also trying to incorporate lots of hip strengthening exercises into my training, to hopefully help stave off the injury beasts!
Have you done any work on running form in addition to this? I know a lot of people said that spending time on form issues and trying to transition away from heel striking, etc have really helped them recover from and prevent injuries!
Thanks Hanna!
No, but I definitely should. I don’t heel strike too violent, but I pronate a little (especially on my right foot). Are you thinking you’re going to do some of this running form work?
Haha we really are twins, I also probate on righty! I don’t know many good form exercises, but I’m always trying to work on little things during every run: standing tall, relaxing shoulders, tightening my core, not shuffling, etc
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