The past few months or so has been pretty depressing. I haven’t been able to do anything active that requires my legs. I was training a nice fellow for his first half marathon. You can catch me here where I hold sessions. I also coach basic fitness and tennis as well.
Anyways, during the sessions with Brian I may have overdid it. With or without stretching it was mainly due to running 7-8 miles after a 3-week vacation with little to no exercise. I had managed to complete it feeling good. The aftermath kicked my ass. I could barely bend my knee. Walking up/downstairs, walking in general was a pain. Putting on pants, turning over in bed woke me up. This was clearly an issue with the IT band. Its often common in runners and cyclists.
When it gets bad it starts at the knee (its bad but not the worst) if you ignore this it only gets worse in the hip area and then you’ll be in big trouble. I’ve built enough tension over the years that its just getting to me.
Had I known this was only going to get worse I’d probably would have stopped training all together. But I’m an idiot.
So I’m currently undergoing a few stretching techniques that really target the IT band to ease the tension in hopes to avoid any contact with a therapist.
1. Foam Roller – It hurts so good. 5-10 mins.
2. Seated IT band stretch – The link shows a yoga stance but I sit in a chair and really learn into the stretch 3x30sec
3. Prone IT band stretch – The link shows a lady sitting upright but I lean down to get more of a stretch. 3x30sec
As painful as it looks and feels there is a noticeable improvement. I’m performing these daily and I hope to recover within a few weeks from now. I’m so sick of staying indoors!