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Calling ITBS sufferers
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As soon as you have recovered from the treatment you need to strengthen your gluts and always stretch your ITB both sides before and after running.
You should ask your physio the best exercises for strengthening but for the ITB stretch I found the cross legged one with one foot on a step the best. Always hold for 15-20 seconds each side x 3. If you’re doing it right you should feel it pull at the side of the knee but feel no pain.
Agree with the need to strengthen glutes - you should learn some good exercises for this in your pilates class.
There is a list of exercises on page 68 of the May Runners World magazine for those who have not seen it.
My knee is pretty sore now but I'm starting stetches again on Thursday and a cycle and then should be back to running again at the beginning of next week.
How are you getting on Melbas?
We dressed up as St Trinians and had a BALL!! We walked most of it, ran bits, high-fived people and worked the crowds, stopping for some bubbly at mile 17. :-D
7 hours 6 mins of sheer fun and pain. The knee held out though and I'm absolutely delighted. Thanks for all the support. Now to try and stop everything hurting and then I'll get the knee properly fixed.
Many, many congrats to all who finished. What a race in that heat and the 4 mile walk to the startline due to the broken trains!!
Seriously everyone well done for taking part and finishing. I felt tired watch it but I did manage to run over my HM course in preparation for the end of May - couldn't imagine running that distance twice.
Good luck steady - sure you will be fine on the day. Halves and full Marathons are long long way but the crowds make it go by so much faster.
Thought i might go for a "run until it hurts my knee in the hope that it gets less pain and more distance each time" strategy
Anyone tried this, or am i stuck with cycling (which curiously doesnt aggravate the ITBS)
I am entered for the great south run, they aint gonna let ne bike round!
<rummages around thread looking for roller>
i used to cycle lots before i started running, i have a turbo trainer but only really use that in winter.
will be cycling for a few weeks i think until the knee strengthens and settles down.
So question, milage on a bike, will that improve running milage?
Cycling is 4 times less than running so a 12 mile bike ride would be the equivalant of a 3mile run, although you do need to push on and get up a sweat not cycle slowly if you know what I mean.
You can either buy a firm foam roller like they use in pilates ,or a rolling pin wrapped up in tea towels or a tennis ball.