IT Band+Pain= Lessons Learned

Well, I haven’t really posted anything on here since my marathon race recap. I am pretty sure that I coasted on that runners high for a few weeks.  I started doing a little bit of running here and there and even got a 6 mile run in last Sunday.  But then….

I was on the treadmill Wednesday after work with a goal of hitting somewhere around 4-5 miles.  I got a little over a mile in and I felt some nagging pain right on the outside of my left knee.  It wasn’t bad at first and I was certain it had more to do with me not paying attention to my form. So I slowed it down a bit and focused on my form and for a second it seemed to help.  Finally I did some walking in between trying to watch my form, but it didn’t do any good.  My knee was killing me and I had to call it after 3.5 miles. 

From what I have read I believe it is an IT band issue and given that the treatments recommended have worked for it, I believe I am correct.  I got an IT band brace and have been wearing it, icing my knee, and using the foam roller.  Most imporantly, even though it is killing me…*sigh* I am not running, doing squats, burpees, etc on it.  The part that kills me is the running, but believe it or not I do enjoy burpees (I’m weird I know, but going from not being able to be that strong and coordinated to being able to do them makes me like them).  Back to the point, I want to run as long in my life as possible so I am doing my best to practice patience and not run.

Research says that I need to wait 3-5 days before attempting to run again, so Monday will be 4 days and I think I will try and do a few minutes of running and see how it goes.  I plan on wearing my brace and focusing on time rather than distance and doing a slower pace with walking in between.       Image

What is the lesson learned here?  To be honest there are several things that I learned in this process:

  1. I am pretty sure this is partially a result of not taking it easy and trying to start running and cross training too early after my marathon.
  2. As strong as my body feels, this is further proof that I need to increase my lean muscle mass and should be doing strength training.
  3. Foam rolling (while painful at times) and stretching are a must to help prevent further irritation and injury.  So even on those days where I don’t feel like I have time or just don’t feel like doing it, I have to make time for it.

Have you injured yourself by pushing too hard in your exercise?  What lessons did you learn from it?


9 Comments (+add yours?)

  1. Pamela Hernandez (@ThriveFit)
    May 19, 2014 @ 04:59:19

    I really try to listen to my body and luckily injury as not been an issue. I do have aches and pains on occasion, like a little plantar fasciitis. And I do pull back as hard as it is, I want to live to fight another day.


  2. Sarah @ Beauty School Dropout
    May 19, 2014 @ 08:59:34

    I think a big part of my ab separation was from trying to do too much too soon after having my C-section (and even now — I really notice an increase in back pain when I carry my older son for very long.) It is really (really!!!) hard to take it easy, only do rehab exercises, and let myself heal. But I know it is worth it in the long run… I just have to keep telling myself that.


  3. Toni Church (@tonee78)
    May 19, 2014 @ 12:02:27

    Sorry that you cannot run, that sux. I battle ITB pain on and off and feel it is due to lack of stretching, I love that band, I need to get one for myself. As long as I am stretching, usually I have no problem.


  4. Suzanne Digre | Workout Nirvana Fitnesss
    May 19, 2014 @ 15:37:59

    Ah yes, here’s hoping that you have a quick recovery. Foam rolling is SO freaking awesome for this. I stupidly tried to run a mile a week ago and of course my body does NOT like running on any level. The ankle and knee are still recovering and I may need to take a week off lower body. Suckage! Foam rolling like a madwoman though and it’s helping. Get better!


  5. shiramiller
    May 20, 2014 @ 08:28:05

    Ah injuries – I’ve dealt with plenty over the past two decades. Sorry you are dealing with this one now with your IT band, but kudos for dealing with it now to prevent even worse problems in the future. Have you been able to run since posting this?


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