Mark's IT Band! Back again!

Throughout the winter, I've been dealing with a nagging iliotibial (aka IT) band issue that has randomly been flaring up. It started back in early December, and has gone through a random cycle of going away and reappearing for the last few months.  Last week, I put in a little more run volume than I originally intended, and began experiencing some pain midrun on my long run Sunday.  To make matters worse, the long run Sunday turned even longer due to a wrong turn, and tacked on an extra 3 miles.

http://www.rice.edu/~jenky/sports/itband.v2.html

Usually the pain from IT Band Syndrome, as it's called, is focused more around the knee in runners.  For me, it's strictly at my hip.  And I'm guessing it stems from 2 causes:  Increasing my run volume and intensity a bit too fast, and some biomechanical problems.

As I've noted before HERE, I've been more aware of my stride and foot placement while running. This winter, I focused more on a quicker turnover or cadence, and transitioned to more of a midfoot strike (as opposed to my previously massive heelstrike).  With the focus on my turnover and foot strike, I neglected some of the strengthening exercises this winter.  During runs, I've noticed more inward rotation of my leg.  I tend to also overpronate a bit, which only adds tension to my IT band.  I had a good set of exercises that were given to me by PT friends that really seemed to help, when I did them...  If my symptoms weren't present, I didn't do the exercises.

Presently, the pain has never been worse.  And it increased fairly quickly.  After Sunday's run, I have been icing it consistently, toning down the run volume and mile repeats, and increased my stretching.  But to no avail.

Honestly, I feel pretty stupid and wonder if this could have been avoided.  Had I kept up with the strength and stretching exercises, I'm sure I wouldn't be sitting here in pain.  I hope I now have learned a lesson, and will keep up with the strength exercises.

To make matters worse, my first race of 2012 is exactly a week from today, the Westport St Patty's Day 4 Mile Run.

Right now, I'm just hoping I can hobble through the 4 mile course, let alone race it.  Rach is also running, and it would be fun to run with her, but I would prefer to let it rip... I foresee lot's of foam rolling, stretching, and icing in my future. Sadly, I'm sure the running will drop off a bit.

So from the looks of it, the 2012 racing season is going to be off to a very slow start (literally).  But hopefully I can get this injury under control and make up for it in other races!

Thanks for reading!

Old Lady Hip

No, that's not my new nickname.  It's basically what my left hip has been feeling like recently.

After the last couple weeks, my hip has been a little tender following runs.  I thought it was no big deal, and after icing and stretching, it felt normal.  This last week, however, it's been really flaring up.  Ice is no longer dulling the pain, and I'm usually pretty sore the following day after a good run.

I'm thinking it's the early stages of bursitis, or inflammation of the fluid sac in yo hipz.  It's science.

I started looking back at race photos, you know, to re-live the moments and cry about the lack of current races.  However, I noticed in my last race, the KC Half Marathon, that my left knee appeared to be buckling inwards a bit.

My left knee is practically hitting my right knee!

Here's a comparison photo from the Cerner 15k, which I ran 1 month before KC.

Although a different angle, the left leg is looking straight!

These pictures hint at a muscle imbalance or abnormality in the hip, and made me watch my form during my last Sunday run.  Turns out, my left knee kept buckling inward, and hit my right knee on several occasions.  Not good, and probably a good sign as to why I'm having hip issues.

After discussing my issue with several PTs at work, it turns out my hips are weak, especially when moving my leg outward.  This makes sense, as all of my workouts take place in a "sagittal plane" (going anatomical on you), or moving forward (running, biking, swimming, etc.)  I rarely have any lateral movements, or to the sides, which probably work the weaker areas of my hips.

To make matters worse/better, I had a quick running evaluation today at work, where some co-workers completely tore apart my running form.  Needless to say, I now have quite a bit to work on :) !

I got some good hip strengthening exercises, stretches, and tips on improving my form (increase your cadence!!!).  I'm really hoping these exercises solve the problem, and make me a stronger runner!

I'm getting a good amount of rest the remainder of the week/weekend, as I'm going to be heading to South Carolina for a LONG weekend!  I only have 2 runs planned, and no biking/swimming.  I will definitely have time to rest the hip, and work in my new exercises!

Thanks for reading!

Learning to tie my shoes...

I had an interval set on the training schedule today, and actually planned for it, for once.  Last night, I packed my gym bag, programmed the Garmin based on HR, and packed my lunch and post workout snack, as I was going to be tight on time between my class and the workout.  Today was my last day at my clinical (sad...), so I got a half day (happy!).  The plan was to head to the gym after a brief meeting with my school department concerning some minor research ideas for the semester (maybe a future post...). I quickly said my goodbyes at my clinical site, thanked everyone for putting up with me, and headed to school.

My meeting lasted a bit longer than I anticipated, so I rushed to find a parking spot near the gym, changed clothes, and was booking it up to the treadmill.

Now, this is my own fault, but I have a tendency of 'sliding' my shoes on.  Even my running shoes.  I leave the laces tied (probably from the first time I tried them on), and slip my foot in.  Today, this time-saving technique came back to bite me in the ass.

I was about 2.5 miles into my 7x800 interval set, when all of a sudden my foot slipped a little in my shoe, and I started experiencing a nice shot of pain every time my right foot hit the treadmill.  I attribute the slip entirely to my negligence of wearing loose shoes.  I know, idiot....

I stopped the run at 3 miles, and rushed into the shower to make it early to my class, which leads me to this exact moment, and also this simple piece of advice:

TIE YOUR SHOES BEFORE YOU RUN!

I hope everyone who reads this thinks, "well, duh....".

I am planning on relying on the sage advice my high school trainer told us, not matter the injury:  "Ice it down, and take some Advil."  Apparently this remedy is the cure-all treatment in high school sports medicine.  FYI: Doesn't work well with concussion...

I'm hoping not to have any new injuries, especially to my feet!  Kinda need them...

Random Tidbits:

• A good friend and reader just got a job in Madison, WI.  Nice Job Rich!  If I ever plan on doing the Ironman there, I will be needing a place to crash!!!
• No clinical = TWO-A-Days are BACK!  I'm actually pretty excited.  I am looking forward to incorporating some weight training into my schedule, as well as getting back in the pool once I get cleared by the eye doc.
• I have TONS of ideas for blog posts. Get ready for some doozies!!! Whatever the hell that means...
• The North Face Endurance Challenge is this weekend!  I am doing the 10K on Sunday with Rach, and my sister is doing the 5K!