Skip to main content

Recovery Exercises for Runners with IT Band injury

I have been running with an IT band injury for several weeks now. I took one week off and that didnt seem to really help so I have been doing research online on the best methods to rehab the injury while continuing to run. I am not 100% healed yet but I wanted to share these exercises with you that seem to really be helping. This routine is by Jason Fitzgerald and it even includes a video to show you how to do each exercise.

You will need a thera-band or other type of workout resistance band to perform 3 of these exercises. I have been using the lightest band I have and then I will work my way up to the stronger band. The workout is a total of 7 different exercises. It doesn't ever take me more then 10 minutes to complete the entire workout and I really feel that it is strengthening my IT Band. Be sure to complete each exercise on each leg. It's very common for IT Band pain to only occur on one side of the bottom but it is very import to strengthen both sides.  I'm feeling stronger each day and I hope that this pain does not flair up again in West Virginia next week.

Lateral Leg Raises
20 reps each side



Clam Shells
20 reps each side



Hip Bridge
20 reps each side



Side-steps
20 reps each leg



Pistol Squats
10 on each leg (these are very hard)



Hip Hikes
20 each hip



Iron Cross
30 - alternate legs




For additional information please visit the link above to see Jason Fitzgerald's article and video. 

Comments

Popular posts from this blog

New Site

Hello Everyone Thank you for visiting. We have been active on our new site please us there. tententruth.com

50 Miles of Bliss!

I can not possibly put into words the exact feelings I had about crossing the finish line of the NorthFace Endurance Challenge in DC over the weekend. I trained long and hard for this event. I doubted myself over and over again during the weeks leading up to 4/28/18 but knew I had to give it a go.  Driving down to DC the night before the race with my husband and friends I started to feel excited but my nerves were still high. I was thrilled that my husband and Kelly came down to support Miki and I as we attempted another 50 miler.  Lets back track for a moment. In 2016 I trained for a 50 mile event that had a 14 hour cut off. The race was a total wash. It rained the entire week before the race and then the whole duration of the event. The trail conditions were so poor that it made running extremely difficult for me. I spent hours and hours walking a sliding in the mud. My attitude was terrible. I had such high hopes for that event and they were crushed by poor weather. I c

New Year! New You!

Yes I know we hear this year after year! What if this year we did actually stick to our resolutions and we did actually incorporate some healthy changes into our lives? For you what would that change look like? For me I really need to get back on track with my eating. To be exact I need to cut out sugar from my diet, refined sugar. I am telling you when I eat sugar I wake up feeling hungover. If you know me you know I dont drink so feeling hungover is not something that I want to feel. I have set a few goals for myself for the year. I like to share them with others to help hold myself accountable. 1. Run another 50 miler. 2. Become fully Self Employed. 3. Practice Yoga more. 4. Run the Grand Canyon 5. Be more peaceful. For each one of these goals to become my reality I need to create actions steps. For the running goals I have training plans. For the financial goals I have milestones I need to make in my doTERRA business before I am able to leave my day job. For the spiri