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

Post a Comment

Popular posts from this blog

I did it, it's over and I feel fine!

Sunday was an amazing day that I will always remember! The week leading up to race was a rainy mess. We had threats of a hurricane hitting the coast and we were preparing for the worst. My biggest fear was that weather was going to cause the race to be canceled. The show went on and we had no rain on race day. The temps were cool and the sky was overcast as we pulled up to the race. The Blues Cruise 50K Trail Run accepts 400 runners, the event had nearly reached its capacity as the runners were gathering around the Day Use Pavilion at Blue Marsh anxiously awaiting the 8:30 AM start. I felt great. I was confident in my training but still a little nervous about running my longest distance to date. My goal for the day was to finish. My desired time for the race changed a number of times from when I first signed up for the event. My unrealistic expectation were dismissed while training when I realized how slow my pace got the further I was running on the trails. I was so grateful ...
5 comments
Read more

What to Pack for a Ragnar Trail Relay?

Months ago when we decided to sign up for the Ragnar Trail Relay in West Virginia I started a list on my phone of what I wanted to pack. I have been known for being a list maker. Thankfully I am not alone in my list making when more than half of my team has an Engineering background it turns out we are all pretty listy. Our one team member even set up a google doc of what to pack so that we can all edit it. I know I'm a nerd but I love being prepared and I love being organized. I started packing over the weekend when I knew I wouldn't be wearing most of my running clothes until race day. For the Relay I will be running 3 times so I made sure to pack three complete running outfits. I found a really helpful tip online to place each outfit in a gallon ziplock bag so I wont have to be searching for everything in the middle of the night or while someone else may be sleeping. The event will be all day and all night so I needed to make sure I packed a headlamp and extra batteries. I...
2 comments
Read more

Broad Street Nerves

Hey Everyone! Broad Street is in 4 Days!! If you are not someone who is local, Broad Street is the largest 10 miler in the Country and it takes place in Philadelphia, PA. The Broad Street event started out in the early 80's and has grown and grown ever since. In 2012 the race had over 40,000 runners!  The street that the event is named after is approximately 13 miles long making it perfect for this event. Runners will make there way to the starting area at Erie Avenue and the event finishes inside the Navy Yard. This event is a must run for anyone in the area however due to the event size participants must enter via a lottery to get selected to run. The first time I entered the Broad Street lottery (2014) I was not running distance yet. I decided to sign up and if I got accepted I would start training. Low and behold I got accepted. I started a 10 week training plan and was hooked on training and distance running ever since! I was completely intimated by the size of the eve...
Post a Comment
Read more