Treating The Dreaded IT Band Syndrome

Today's Workout: stretching, lower body strengthening, yoga video, elliptical 30 minutes

The past few days have been absolutely gorgeous in NYC and its been killing me that I can't run. I've been watching all the happy frolicking runners with the smiles on their faces and secretly saying not-so-nice things under my breath. No, I am not cursing at the runners themselves but they are a reminder that I am sidelined. I am just jealous! Its as simple as that. I really, really want to rewind to a time when I was a happy runner... like 3 weeks ago...

NYC Half 2012. A happier time.

You may be asking yourself... "Megan, what happened to you?" For those of you who are new to my blog, unfortunately a week or so ago I was "officially" diagnosed by my doctor with IT Band Syndrome (even though I self-diagnosed myself at least 2 weeks ago). Since that time I've become slightly obsessive in learning everything I can about this injury and reading blogs, medical websites, and forums to see what the best treatment techniques are. I need to get healthy and back to running ASAP! You understand, right?!

I hate you IT Band. We are not friends.

Since this is a common injury, I know many people probably are wondering what they can do for it. I already described the causes and symptoms of IT Band Syndrome in a previous post, so I'm assuming this information is mainly for those of you who already know you have it.  I've decided to compile some of the information I know about this condition and tell everyone exactly what I've been doing for treatment.

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 Treatment strategies

Disclosure: these are things I have found that helped me, but everyone is different. Also, I am not a doctor (the schooling takes too long) and these recommendations are only from personal experience. I recommend that you visit your doctor for additional information about your own injury.

Anyone with this injury will tell you that the first step in recovery is stretching, and lots of it! I found a lot of good stretches around on the internet, and this video below summarizes pretty much all of the major ones I use. I also do the pigeon pose (yoga pose), but be careful with that one at the beginning. Also, this stretch is great but its another one that I don't recommend doing while your injury is still really acute.

These stretches I do daily at least 2x each. You can do them while watching TV, but its crucial that you stretch for this condition. Its the only real way to recover and prevent it from coming back again. 

The other major thing I do is foam rolling. I use The Grid foam roller, but you can pick up a cheaper one at most stores like Target. Usually, I foam roll for 5 minutes then take a break and do 5 minutes more. I do that 2-3x a day. Usually while I'm watching an inspirational show or something.. like Millionaire Matchmaker (hm, not inspirational you say? I beg to differ). Honestly though, with foam rolling the more often you do this, the better. It WILL hurt like hell at the beginning but after a week or so the pain won't be as bad.
***This might be one of if not THE most important thing you can do for this injury.***

Ice baths and ice packs are also recommended since this is an inflammatory condition. The main goal here is to reduce the inflammation and ice is the way to do that. You can put ice packs on the side of your knee where the pain is a few times a day for no more than 15 minutes at a time. I usually take 15 minute ice baths instead since it covers the whole length of the IT Band. Once you are in there for a minute or so, your legs get numb and you'll barely notice the cold. It's not as bad as it sounds. Plus, feel like it's helped me so it might be worth a try.

No idea who this is but ice baths aren't this horrifying!

Also, there's no need to put ice up to your neck. Ever.

It is also possible that muscle weakness in the core and lower extremities played a role in your IT Band syndrome. The condition will only return if you don't focus on strengthening the weak muscles. Specifically, the most important areas to strengthen are your glutes and thigh and leg muscles. I have been following a really great routine that was posted by a runner. It provides 6 different exercises to use in order to properly rehab the IT Band (below). Do these exercises only when your acute pain has diminished or you may continue to irritate the band. I do these every other day 2x each.

Also, even though its a small muscle the gluteus medius is crucial to running, but is weak in most runners. It's job is to abduct the hip and stabilizes the pelvis. When it is weak, it can cause tension in the IT Band which can lead to inflammation (see the photo below).  I have been working on strengthening this muscle and have been using these awesome exercises. I typically do these every other day (to allow the muscles to repair themselves) along with the other strengthening exercises.

Imagine your IT Band stretching over your hip and knee joints in photo B. Not good.

Core strengthening is also recommended during rehab, since a weak core can have negative effects throughout your body and lead to injury. Since I definitely have a weak core (watch me do a plank... I'm pathetic), I have been doing yoga for this and also for general stretching. In a previous post I provided two yoga for runners videos that I do every few days as possible.

Once the acute phase is over and your pain diminishes, you may want to try some light crosstraining (e.g. elliptical, bike, swimming). I highly recommend swimming since it put the least amount of stress on your IT Band. But if you do the others, take it easy with minimal resistance. And ease back into these exercises slowly. DO NOT do any of these if they cause you any pain, you will only make your condition worse!

Other suggestions to help heal your IT Band include: taking anti-inflammatories (daily from a doc or Aleve), checking your shoes to see if they could be causing misalignment of your lower body, and eating right. A friend suggested to eat more protein during the healing phase so I am trying that (not sure if it works, but hey I'll try anything). I am also making sure to take my multivitamin, my random assortment of vitamins, and also Vitamin C. Vitamin C has been said to aid in healing, so why not give it a try.

Don't we all just love our vitamins?!

If you really NEED to run or are just returning to running after this injury, you can check out the IT Band strap. It helps distribute pressure to minimize friction of the IT Band over bone. This should not be used as a permanent solution by any means but is an option for some situations.

I really hope this information helps some of you. I will keep you posted on my recovery and how all these strategies are working for me. Heal well everyone!

Summary of treatment strategies:

stretching, foam rolling, ice baths/ice packs, lower/core body strengthening, yoga, light crosstraining (especially swimming), taking anti-inflammatories, IT Band strap, eating right, checking your shoes.. and just hoping your body cooperates!

Any other suggestions for IT Band Syndrome recovery?

What injuries are you dealing with at the moment?

What types of vitamins do you take?

The Runner's Rule Book

Today's Workout: stretching, 25 minute elliptical, 12 minute bike

The foam roller was my best friend today. We have a really nice relationship with one another, even though it put me through hell at the beginning. Just like any normal relationship, right? Not.

 "The Grid" foam roller. That's not me on it, obviously. I look far less graceful that this girl.

I decided to take advantage of this beautiful Sunday by spending lots of time taking care of my IT Band Syndrome by stretching, strengthening, rolling, and working out. I even took a nice 15 minute ice bath tonight to decrease any inflammation after I spent some time at the gym (Thanks Claire@ Let's Go on a Living Spree for the suggestion!). I feel like the bath ices the entire IT Band, which a typical ice pack can't do. Plus you stay cold for a while.... I'm still defrosting from my ice bath.

So since I am still not running I decided to share some running wisdom from The Runner's Rule Book by Mark Remy. Its a great little book that has little tid-bits of information for runners. Plus its super funny and always gives me a good laugh. I would definitely recommend reading it and adding it to your running book collection, especially since its pretty cheap on Amazon (~$12).

Here's some funny and true excerpts from the book:

Rule 1.2. Expand your definition of fun

As a runner, your definition of fun--which previously might have included such activities as visiting water parks, watching screwball comedies on DVD, and scrapbooking--must be... well, let's call it broadened. For runners, fun might include:

-Waking up at 5:30am to run 10 miles

-Running in blistering heat

-Running in the rain

-Running in 400 meter circles

-Feeling as if your lungs are about to explode

-Paying a race director good money for the privilege of turning your own toes black and blue

-Any combination of the above

Rule 1.11 Signing up for a race is instant motivation

A race--weeks or months away--is the proverbial carrot, dangled out there for you to pursue. Even if you don't plan to really race your race (in the "run till you feel like puking" sense), registering for an event that is 6 or 10 or 26 weeks down the road remains the single most foolproof way to motivate yourself to get out there and run day after day.

Rule 1.26 Running plans must go on the fridge

...Nothing can replace the printed-out training plan stuck to the refrigerator... So put the plan on the fridge. Remove a child's artwork to make room, if need be. We won't judge.

Rule 2.32 Do whatever it takes to finish ahead of a costumed runner

Because being outkicked by Elmo is too much to bear.

Rule 3.5 Save the race shirt for post race

Wearing the official race shirt during the race is like wearing a U2 t shirt to a U2 concert. Not cool. Don't do it.

The Runner's Rule of Thumb (excerpts)

1. If you see a porta potty with no line, use it. Even if you don't need to.

3. If you have to ask yourself, Are these shorts too short? The answer is yes.

17. Whenever possible, begin and out-and-back run into the wind.

31. A long-sleeve shirt and shorts will always look better than a short-sleeved shirt with tights.
37. No one sleeps well the night before the race; the night before the night before your race is the important one.
51. If you even care a little bit about being called a jogger versus a runner... you're a runner.

Those are just a few examples of what's in the book. I definitely recommend getting this one, its a fun and light read! Plus, if you are a new runner there's some good running tips in there. Anyway, spring break is over for me and its back to the grind tomorrow!

Also, good luck to all the Boston Marathon runners this marathon weekend! Supposed to be a hot one, but just keep an eye out for this...

Have you read any good running books lately?

Got any good tips for fellow runners?

What were your workouts this weekend? 
Anyone running or watching Boston?!

More Magazine Half Expo and Flaxseed Smoothies

Today's Workout: yoga, stretching, 25 minute elliptical/bike

Today I volunteered to work at the expo for the More/Fitness Magazine Half Marathon, a women's half marathon being held this coming Sunday in Central Park.

 Welcome to the Expo!

I gave out race bibs as my volunteer credit for the NYRR 9+1 program. The program works like this: if you run 9 NYRR qualifying races and volunteer once in a calendar year, you qualify automatically for the following year's NYC Marathon. So I am doing my 9+1 to qualify for the 2013 NYC Marathon. I think its a pretty good deal... 4+1 down, 5 races to go!

So the More Half Expo was pretty big and vendors were located on two floors, which was more than for the NYC Half. After I was done working, two of the other volunteers and I walked around to take a look at what was being offered. We got some protein bar samples, Fitness and More magazine copies, and a few other goodies. We also got to keep the race shirt we wore during volunteering. In case you wanted to know what it looks like, I provided a wonderful self-portrait below. Actually, I look like a dork as usual but there's the shirt. And the free Fitness Magazine with the flawless Elle Macpherson on the cover.

Dork.

The Expo also had "fashion shows" throughout the day and guest speakers. One of them was Nicole Sullivan. For those of you who don't know, she is an actress who had roles on King of Queens, Sh*t My Dad Says, and she was in Scrubs for a bit too. You'd recognize her if you saw her. She was there talking about her recent weight loss. Overall it was a nice expo and I liked that it was geared towards women (as it should have been). I also briefly met Jess@ Fit Chick in the City while giving out bibs. Have a great race, Jess! And good luck to all the runners this Sunday!

Nicole Sullivan speaking on stage.

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Yesterday I did a little grocery shopping at Trader Joe's. Even though they have some awesome food and cheap prices, it gets seriously crowded in that store! And at the one in Brooklyn people get pretty aggressive about getting all their organic, vegan, super-antioxidant groceries. I think people will seriously run you over with their carts and leave you laying out on the floor just to get the last bag of organic nuts or something. Craziness.

 This is the TJs in Brooklyn. It's in an old bank so its actually really pretty.

The aisles are super super narrow though, which makes everyone crazy and ignites the evil in certain people.

I went there mainly because I had to get myself out of the house somehow and buying food seemed like a good option. I'm one of those weird people who actually loves food shopping. Not sure why that is but I'm guessing its a combination of loving to eat and try new foods and also loving to spend money. What great interests I have. My boyfriend is one lucky guy!

I also really need to eat the right things since my body is in the healing phase, so I decided to get some high-protein foods like tofu and thinkThin bars (20grams of protein! Holy cow). I also need to rid my body of the 20 pounds of Easter candy I probably ate in the last few days and replace it with something healthy. I've been meaning to try to use flaxseed in my foods and eat more Quinoa too. My friend Kristine who I went hiking with recently eats these all the time and suggested I try them out.

thinkThin bars. So tasty, especially for high-protein bars.

Can't wait to eat these!

She even gave me this cool recipe for a flaxseed, banana, and peanut butter smoothie that I tried out this morning before the expo. I used almond butter instead of peanut butter but that's just because I have it in my house. It is yummy!! Once in a while I had to get some of the flaxseed grains out of my mouth in between sips but overall I really like this. Plus, its super healthy for you. Also its filling enough to have for breakfast or during that afternoon time when I'm usually starving while waiting for my boyfriend Karl to come home for dinner. So no matter when you plan on drinking this during the day, you might want to try this one out!

Anyone running the More Magazine Half this weekend? Or any other races?
What new foods have you been eating lately?
Do you have any good recipes for Quinoa or flaxseed?

The ellipitical: Not a treadmill but not quite a bike

Today's Workout: 50 minute elliptical, 1.5 mile run (to test out the knee)

I know some of you are reading this saying... wait, I thought you weren't running until Monday to rest your knee? Well, I admit I'm HORRIBLE at doing what I know I really should do. Don't be like me please. Also, two other things happened that made me decide to run:

One: I wanted to see if my knee ailment was REALLY Iliotibial Band Syndrome or just a minor tweak. Still not sure which one it is, but I'm a known hypochondriac so I always have to check.

Two: I just got a super cute running skirt, my first running skirt, that I wanted to try (and I really, really couldn't resist). Tell me you would be able to just let this skirt sit there and not test it out..

Athleta Swagger Skirt: looks super cute on. No, those aren't my legs that's the model photo. Would be nice though if they were mine!

So far it passed the 1.5 mile test, shorts didn't ride up, but I'll put it on gear reviews once I run a longer distance in it.

Now that I've got the whole skirt-testing thing out of my system I promise I won't run for a few days. Seriously this time.

I did do a long elliptical session today though because I actually had the time for once and nothing in particular to do. The elliptical is strange to me and I don't really know how to describe the motion. Its not quite running and not quite biking.. its somewhere in between. I do like the resistance settings and I feel like I give my quads a good work out, but its just not the same as running. I definitely don't sweat as much either, even when I put the resistance up high. I'd say the cardiovascular benefits are less than when running (wonder if there's a study on this.. there must be. Thats the evidence-based practice side of me coming out- I need some proof!).

Even though I normally dread the elliptical, today wasn't so bad. I stayed on longer than I planned and got in a really good workout, partly because I had energy and partly because I couldn't stop reading Harry Potter Book 7 on my Kindle. Yes, in addition to being obsessed with Disney World I am also a huge HP fan. And yes, I read the books as they came out and am now almost finished re-reading them all.

 As I'm writing this I realize that I must sound incredibly weird. But I'm sure I can't be alone in my love of HP! Besides, there's absolutely no fun in using the elliptical unless you are watching TV or reading. For me I prefer reading books about things that aren't real, but that I wish were. If only this place existed in real life....

 

My sisters and I at the Harry Potter Wizarding World in Universal Studios, Orlando. Yep, that's Hogwarts.

My sister in the middle loves HP as much as me, and my sister in the hat probably couldn't wait to get the hell out of there.

Butterbeer in Hogsmeade.

The butterbeer was amazing, sadly no real beer in it though.

Glad I got to share with you my weirdness, it would have come out at some point anyway. I really will take a break from running now that I know how awesome that skirt is. I'll also keep foam rolling and using the wonderful Stick on the ol' IT Band. I'm definitely hoping and praying this goes away ASAP because I have a pretty packed race schedule coming up. People were practically giving away organs to get into the Brooklyn Half Marathon this May, so I seriously don't want to miss that one. But we'll see what happens. Fingers crossed! Keep you posted.

TGIF! Enjoy the weekend.

Anyone have any races planned for the weekend? Tell me about em!