If theres any experienced runners out there who could advise me on this id be V. greatful.
I suffered from ITBS during training and ran on it at FLM this year, the result was 6 weeks off running and phsyio.
Now im wondering whether to run this months Snowdonia Marathon.
I seem to following a similar injury pattern, after i ran a good GNR half marathon i had a little ITBS tenderness and tight ITB's.
Since then ive cut down on the long runs and only done the speed training for the marathon and the ITB seems ok.
So the question is am i fit enough to run, my longest run was a 19 miler 4 weeks ago
Thanks for any comments.
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Yes i think a long slow run this weekend will be a good test, though deep down i know i probably shouldnt risk the marathon and do a load of strengthening and stretching instead but you know how it is when youve had your sights set on a run for months.
This is also why I am thinking of moving to Tri.
PS, XC is a LOT less hard on the ITB, by a mile, but they are hillier.
Im not sure which would be best, im still struggling with walking so running is totally out. fast or slow!!
I have another Physio appointment tomorrow so ill see what she has to say as ill soon be reaching my 5th week of suffereing and i still cant manage a 10minute walk with the dog! I still feel that im at the acute stage after 4+ weeks! surely thats not right? especially after, Ice, Ice and Ice along with anti-inflams, massage, acupuncture, ultra sound and stretches.
Ive been doing everything the physio has said which the exception of a core stability stretch which involves contracting one of the stomach muscles, she described it a "corset muscle". I cant seem to tense it, well she says that i can and she puts her fingers about 2/3 inches abouve my groin but i cant feel myslef tensing it?!!?
Good luck with your slightly tedious fartlek training!
Bennett - That corset muscle can be tensed most easily at first if you lie on your back. Imagine your pelvis is a bowl - try to tip the bowl up and back. This means your tummy will be sucked in. I've got a whole range of core stability exercises I can tell you about if you want - just email me. They do help I reckon, especially if, like me, your ITBS was brought on my your pelvis maltracking (the core muscles your physio is taking about will help to keep the pelvis in the right position). I would maybe get a second opinion though if you're that sore after 5 weeks of inactivity. There might be something else amiss.
On the bright side (for me anyway) I managed a 39 min run/walk earlier with all injuries waiting in the wings but never actually getting centre-stage. So that's progress I guess.
When you lie on your back in crook knee postion. Put your hands on your stomach and feel it rise as you breath in and fall as you breath out. As you breath out imagine you are sucking your belly button to you spine. Its that holding in of the stomach that strengthens the core - its quite subtle.
I found that when my ITB was quite inflamed that sleeping was uncomforatable so I used to sleep with a pillow between my knees.
Jen - loving the description of your latest run.