Yes, I RAN yesterday!! First 3 miles of 2014, done!
I finally went to the orthopedist yesterday and found out I have IT band friction syndrome (ITBFS), also known as IT band syndrome (ITBS). My symptoms are relatively minor, and the doctor said that I can run short/ mid distances, but that I should avoid the long runs for a few weeks. He also instructed me to continue icing after working out, and to do additional IT band exercises each day. I went home and immediately did the exercises, followed by a glorious 3 mile run on the treadmill and my usual power yoga class at the gym.
New IT Band Stretch/ Strengthen Regimen (Daily)
Complete 3 sets of the following:
– pigeon pose 30 sec each side
– 4 point IT band stretch (link here) 30 sec each side
– hip abductor stretch hold 10 sec three times each side
– VMO ( vastus medialis obliquus) hold 30 sec each side
The VMO is the muscle that controls the position of the kneecap, so my doc assigned this exercise to me as well to improve knee health. Here’s how to do this exercise: sit in a chair with a knee bent at 90 degrees. Feel the muscle above the kneecap on the inside half of the thigh (this is the VMO). Push your foot and leg into the floor and feel the muscle tighten. Hold for 30 seconds.
In order to slowly ramp back up to running after two weeks off, I’ll be modifying week 2 of my marathon training plan to incorporate a little running and substitute other runs with cross training.
Week #2 Plan (Modified)
Monday 3 mile run + yoga – completed as planned
Tuesday 5 mile hill run – substitute with 60 min cycling class
Wednesday 3 mile run – complete as planned
Friday 5 mile pace run – complete as planned
Saturday 9 mile run – substitute with 60 min cycling class + 30 min pool running
Sunday Body Pump – complete as planned