One Month To Go! - Half Marathon

Time goes so fast when it comes down to training towards something! You keep your mind focused, and each week is different. Some weeks you feel better than others, you may come across a bit of an injury or you just may be busy that your training just doesn’t go to plan.

I’ve really struggled over the past few weeks with abit of ‘runners knee’. From where the pain was coming from and abit of research it was definitely coming from my IT band. The IT band helps stabilize and move the knee joint. When the IT band isn’t working properly, movement of the knee (and, therefore, running) becomes painful.

Iliotibial band syndrome (also known as: IT band syndrome, ITB syndrome, or ITBS) is one of the most common overuse injuries among runners. It occurs when the iliotibial band—a thick band of connective tissue that runs from the outside of your hip to the outside of the knee—is tight or inflamed.

Ive always been someone who is very active and when I came across this rest was so hard! But I knew I needed to do it. I also booked myself in for a lower body MOT, which was amazing! With my job and hobbies outside of work my legs definitely get a bit of a battering and its so so important to look after your muscles, joints and ligaments to make sure everything is working perfectly! Ive already noticed the difference and I already feel so much more supple, so I can’t wait for my next run on Wednesday when i’ve fully recovered!

itb-syndrome.jpg

Common Causes of Iliotibial Band Syndrome

IT band syndrome can result from any activity that causes the leg to turn inward repeatedly. This can include wearing worn-out shoes, running downhill or on banked surfaces, running too many track workouts in the same direction, or simply running too many miles. Weak glutes can also contribute to IT band syndrome.  When the iliotibial band comes near the knee, it becomes narrow, and rubbing can occur between the band and the bone, which causes inflammation. 

Iliotibial band syndrome is more common in women, possibly because they tend to have a wider pelvis than men.

So what have I done to help with this?

REST. The injury itself can come from overuse anyway, so lots of rest and lightweight, endurance exercises along with hip stability and core exercises. LESS RUNNING. Ive tried to just run once a week now to allow my body to recover but still get in the miles I want to. To increase my cardiovascular fitness I will spend more time on the bike to reduce impact but keep the body moving. I have no doubts now about reaching the end but its looking after myself now which is the most important part!

I also make sure after each workout I will always foam roll and stretch. Tightness in muscles is when the synergist muscles (smaller working muscles) can work harder to support the weakness and lead to imbalances and over time lead to injuries.

For anyone out there training for events, if you feel those small niggles coming along make sure you look after them, with the correct training, look after the body, find a good sports masseuse and plan your training!

If you would like any help with your training please do not hesitate to grab me here at the studio!

Look out for more updates as my journey gets closer and any donations to my Just Giving page, supporting MacMillan would be very appreciated.

Rachel x