Friday 22 April 2011

My Iliotibial Band Problem (3)

I don't want to speak too soon but I may have had a breakthrough. The last two days I have been free of ITBS pain, the runs were relatively short at 5.5km and 4.5km but it feels like a huge step in the right direction.

On daily basis I am generally doing the following:

The routine for a run is

  • Warm up approx 10-15 minutes (Leg Swings etc / pigeon pose)
  • Run
  • Cool Down approx 10-15 minutes (Stretches / Foam Rolling / pigeon pose)

At various points throughout the day I am doing

  • Leg Abduction Exercises (just bodyweight, usually standing)
  • Hip Hikes (not every day)
  • Occasional pigeon pose

Then in the evening I am doing

  • Foam Rolling (10-15 minutes)
  • Pigeon Pose (Hold it for longer than at other times in the day)

Photo of me getting into the pigeon pose, when I feel ready I bring my torso all the way down to the floor for a really good stretch.

I'm sure everything is playing its part in helping, but since I started the pigeon pose I feel like my progress has stepped up a gear. In the pose I really feel a nice stretch in the glutes, it makes me wonder if my ITBS problem is simply caused by tight glute muscles. Probably too early to say for sure. Hopefully update 4 is full of more good news and progress.

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