Nobody like to think about getting injured, but if you run/train/workout a lot you do run that risk. Runners in particular can experience a host of nagging injuries- myself included- especially when increasing weekly mileage. I’d like to highlight a few common injuries you may experience as well as how to treat them. This week I’m beginning with something called Iliotibial band syndrome or IT Band Syndrome.
Ilio- WHAT? The iliotibial band is a tough group of fibers that run along the outside of the thigh- extending out of the pelvis, down over the hip and attaching to the outside of the knee. When it becomes inflamed from too much use (think adding extra miles too quickly) you may start feeling a pinching pain on the outer edge of the knee, although sometimes the stinging sensation can continue up the leg along the length of the band. It may not hurt right away when you start out running, but once it hits the sharp pain can often force you to stop completely.
So… what can you do if you think you may have injured your IT band? First off, refer back to your old standby, R.I.C.E. otherwise known as Rest, Ice, Compression and Elevation. Taking an anti-infammatory like ibuprofen can help too but it is never good to “mask” the pain in order to keep running. Second, you may want to ease off of training for a couple of days into to give it a chance to start the healing process. This doesn’t mean you are necessarily couch-bound, but switching to non-impact activity like swimming, yoga or riding the elliptical will give your leg a rest from the stress and pounding of running. Be careful of other cardio equipment like stairmasters and stationary bikes though because the repeated bending of the knee may end up aggravating the injury more.
Last, there are some stretches you can do to help loosen up the IT band and speed the recovery process. One in particular I like is kind of like a crossed over lunge:
There are also a few other helpful stretches you can find here.
In addition to all of these, massaging the area can be beneficial as well. You can purchase aids like a stick or a foam roller to help with this. Sometimes regular stretching isn’t enough and you need to get in deeper and work on those tender spots and release the tension. I found a pretty good video demonstrating how to use a foam roller here. i’m in the market for one or both of these myself right now.
Oh, the dreaded shin splints! I have experienced them and a bit of ITBS as well. Never fun. Makes you realize how important it is to start slowly, even if you’re feeling good.