Saturday, April 11, 2009

Week 12: Runner's nightmare, thy name is Iliotibial Band!

With my aforementioned ice bath, all general pains associated with my running magically disappeared... well except for the IT band. There is a pricking pain every now and then and I can sense the pain even when it is not really hurting.

I have to reach out to my coach/trainers to see what course of action I have to take now. I am afraid they will ground me for a couple of weeks..Oh no :-o

I am currently following the HI-RICES (Hydration, Ibuprofen, Rest, Icepack, Compression, Elevation, Stretches) approach to mitigating the pain. For the gory details, these are the 3 common IT band stretches - source

Stretch #1
  1. Stand upright
  2. Cross the involved leg BEHIND the opposite leg
  3. Lean to the uninvolved side until a stretch is felt across the affected iliotibial band
  4. Hold for 30 seconds
  5. Repeat X 5
Stretch #2
  1. Lay on your back
  2. Bend the involved leg's knee
  3. Grasp behind the bent leg's knee with both hands
  4. Pull the involved leg toward the opposite shoulder
  5. Hold for 30 seconds
  6. Repeat X 5
Stretch #3
  1. Sit with your legs out in front of you
  2. Bend your knee and place the leg of the involved leg across your opposite leg placing your foot flat on the floor
  3. Rotate your body to look over the shoulder on the involved side until a stretch is felt
  4. Hold for 30 seconds
  5. Repeat X 5
Pray !

1 comment:

  1. Good Luck Sai. I will talk to you tomorrow...