Posts Tagged ‘itbs’

Things are going pretty well, I did 11 on Sunday, 7 on Monday and 8 yesterday.   I still needed to stop and stretch on Sunday and Monday but yesterday was quiet and considering both Monday and yesterday were slower paced runs (which makes IT pain hurt more) it’s a good sign.  Today I’ll go for 9 or 10.

I’m in good spirits because I’ve been keeping busy.  After I got Gifted Runner redone, I redid another one of my t-shirt sites (x-rated shirts and no, I won’t provide a link (h) ).  After all this re-making of old crap, and to wipe the nasty off, I was inspired to do a brand new t-shirt site based on sweet, innocent kiddy designs.   I’m still working on adding stuff, but here it is, AdorableShirts.com.  Forgive the stupid name, that’s me whoring for Google’s attention.

I also sold my first ad space on Websitebeginner.com last week which was a giggle-worthy event.  Sometimes I get emails from people inquiring about advertising and because I really don’t know how to deal with pricing for it, I just toss the emails away.  This time, because I need the moolah, I replied and the guy was very easy to deal with, so it worked out great.

While we’re on the subject of cash, yesterday morning I had a voiceover for a funny commercial, one where I start speaking at a normal rate, then speed up till I’m talking super fast – was great fun.  But it’s been slow for VO work the past month.  I’m up for another funny one, though, where I play a Language Instructor teaching Swedish – I had to learn the pronunciation off an mp3 for the audition.  I got a call yesterday that it’s between me and one other person, so crossing fingers I’ve got it.

I’m still planning on racing that 5K this Sunday, though it’ll be a hot one and I’ve not done anything fast since the last race, so no PRs for sure.  I might even ensure a particularly sucky time by getting drunk the night before since my friend’s having a party.   But then I’ll have to leave my magic shoes at home because that would be embarrassing to suck in magic shoes.  Then again, the race is “Run For Cover” to fight melanoma and I don’t wear sunscreen half the time, so I’m a total poser anyway.

I’ve finally seen the light on the injury front.  While looking at all those IT Band websites, I was spending all my attention on the rolling/stretching portion, and completely ignoring the part that would say “leg strengthening exercises”.   Because who wants to add more mundane exercise into their daily routine?

Then it hit me.  Stretching and rolling are a superficial fix, they help the injury calm down but they don’t give insurance against a reappearance.  When I looked at the anatomy pictures and saw what the exercises target (upper butt and muscle around the IT band) and how little time they take to do, I was like…why wouldn’t I do these?  Strengthen the surrounding area and get a better butt in the meantime?  Win win.

I only picked two because I know I’ll stick with them if I don’t inundate myself.  One is balancing on one leg while standing on an air cushion from this excellent blog.  It’s especially good because it’ll also strengthen my weaker ankle (last year’s bursitis adventure).

You don’t need the cushion for that one, several sites mentioned simply balancing on one leg for 3-5 minutes, playing catch with a ball while balancing is another variation, but the cushion adds a good amount of difficulty.  Plus I already own one from when I bought those stupid posture-fixing items last year which, btw, is yet another testimony to exercise – I improved my lifelong sucky posture in a few months just by doing some pushups and chinups…what further proof do I need?

The other exercise is a variation on side leg-lifts.  I settled on this one over the oft-recommended “clamshell” because I could feel it working more.  Just nevermind that my resistance band says Jazzercise on the handles.

As for running, after my day off, yesterday was a brisk 7-miler.  For the first time in 3 weeks, I had total peace about me because I knew that even if the IT band gave me trouble on this run, I’m on the road to fixing it for good.   The rest day mixed with 3 days of exercises brought a great run, the IT band was silent.

I’m about to go for 8 or 9 on this wet Saturday.  Hopefully it’ll be another uneventful journey, but if it isn’t, that’s cool – I’ve turned in my victim card for good.  This injury no longer rules me, I am going to rule it.   Proactive, that’s the word of the day.

I understand now.  My IT band is something I need to pay attention to forever and ever till I die.   Fuck.

Since last Thursday, it’s been quiet.  I’ve kept to 9-milers, not wanting to chance double-digits for a week.  Sunday I had the 5K, then Monday I did a recovery 7-miler like a good girl, then yesterday decided to test double-digit territory; went 11 for the first time since this thing appeared 3 weeks ago.  It was a great run, some parts of it ecstatic even, but at 8.75 miles I felt the shadow around my knee.  I stopped and stretched, then a mile later felt the need to stretch again.  Got home fine after that, but I was discouraged at needing to stop at all.

Today I went 8 and horror of horrors, had to stretch at mile 5!  I was able to get home without walking, but it took a couple more stretch stops to get there.  So I’m kicking myself for easing up a bit on the rolling and stretching.  Looks like I’m stuck with doing it three times a day for a while.  And I was just beginning to feel like life could return to its old simplicity: get dressed, run, shower, sit on my ass till the next time.

It appears that rehab maintenance is part of my life from here on in.  But I can deal.  I’m telling myself that the elites do all sorts of rehabby, pt, stretching stuff all the time so if I need to stand on one leg for 5 minutes (my new exercise), it’s not that much of a sacrifice.

Anyway, I haven’t had a day off since the 2nd and I’m coming off a 50-mile week with half of it devoted to IT band drama, plus a race.  I think it’s fair to say that taking a rest day tomorrow would be a wise move.  I’m going for it.

But enough about me, what do you guys and gals do for stretching/rolling/anything – do you have a routine?  Before your run, after your run or both?  And what exactly?  I’m interested.