Tag Archives: injury

Running 101: IT Band Syndrome

The IT Band is a running mystery.  A frequently experienced injury, many runners don’t know what it does.  The illiotibial band (ITB) is a large fibrous group of fascia that runs longitudinally down the outside of the upper leg.  Anchoring at the iliac crest and tibia, it’s a bunch of passive rubber bands that extend, abduct and rotate the hip laterally.  It also helps stabilize the knee while storing energy to support running and walking.IT band

IT Band syndrome (ITBS) is an inflammation of these tissues and typically presents with outer knee pain.  That is the area where the ITB should slide over bone and muscle easily. If it’s not sliding due to inflammation or tightness, pain will result.  Sometimes the pain can be felt along the entire length of the outer thigh and it’s often a result of overuse.  Two examples of exercise patterns that can lead to overuse are increasing mileage too quickly or adding lots of plyometrics.

There is good news, however.  There are several ways to treat and prevent ITBS.  The first step in treatment is to rest long enough for the inflammation to subside.  Second is to work on improving mobility of the hip and knee.  Limited range of motion in either joint can cause extra stress to the ITB and lead to inflammation.  Foam rolling and proper warm up to increase circulation to these fibers before a workout will help it slide painlessly.

Strength training with a qualified coach is one of the best solutions to ITBS.  Having muscles strong enough the support your increase in mileage or the strain of a downhill marathon will help prevent ITB irritation.  Hip, glute and abdonimal core strength are paramount to any solid strength training plan for runners who want to stay healthy.  These muscles also ensure your IT band gets the support it needs.

A final possibility is that it might not be it your IT Band at all.  The ITB is so passive it’s hard to know how it might get injured.  Since that research isn’t ready yet take a look at the muscles around it: your hamstrings and quads.  When these muscles get tight or damaged they can put stress on the IT band.  Relaxing the tight muscles through improved mobility or foam rolling can release stress on the ITB to reduce or eliminate pain.

Want to stay ITBS free?  Take good care of all the muscles it works with.  Be sure to strengthen, stretch and warm up properly.

Coach Meredith

Are You Too Sick to Run?

Can I run?  Should I run?  Wondering if you’re too sick to run is a common questions for runners.  This is a tough question to answer.  Everyone reacts to feeling badly differently and we all recover at different speeds.  What one person can do with a slight head cold might not work for another.  Here are a few tips to help you determine if you should hit that session or stay inside.too sick to run

Weather.  Take into account the weather.  Bad weather isn’t going to help you get well.  Heading out into cold, windy or wet conditions when you’re feeling crummy isn’t a good idea.  Working out can put a lot of stress on your body so don’t make it even tougher but adding adverse outdoor conditions.  Have an indoor or cross training session instead of braving the elements if possible and don’t worry about one or two missed workouts.  You’re better off being healthy!

Move Around.  Sometimes getting up and moving around can help you feel better all on its own.  Increasing circulation and putting muscles to work will kick your body into repair mode.  We tend to be idle when we aren’t 100% and that can make things worse.  If it feels more like lack of motivation than actual sickness, get up and move.

The Neck Rule.  If your symptoms are above your neck, say a runny nose and mild headache, you’re good to go.  When symptoms present below your neck, such as coughing or weakness, you should probably skip out.  The single exception to this rule is a fever.  If your temperature is climbing, stay put and enjoy some chicken soup with a movie.

Activity Level.  Many tapering marathoners catch colds.  Their bodies are so used to repairing and fighting during months of training that when they take a breather the immune system goes bonkers.  You’re probably not too sick to run if that’s your situation.  You won’t be doing any incredibly challenging workouts anyway, so enjoy those few light weeks even if you’re not 100%.

Coach Meredith