Running Diary 17th July 2024. It's official, I'm injured. IT Band Syndrome kicks in big time.

Sunday's run was cut short due to a sore left knee, classic IT Band Syndrome. I had hoped that it would have settled down enough over the previous two days that I would be able to manage an easy run today.
Unfortunately it wasn't to be.
But the real test of an athlete isn't when all is well, it is how you cope with when things aren't going great.
The last time I got injured, it was my Achilles and I knew I was going to be off for weeks. So I just stopped.
But what I should have done is think about what exercise I could be doing, so that I would come back stronger once my Achilles was healed. I should have been doing squats and deadlifts, which would have strengthened my glutes and could have prevented these IT band issues.
But we live and we learn.
This time, I don't think I'll be off for weeks, I think it will only be a week to 10 days, but I'll need to be careful. Still, I can focus on healing.
Good nutrition, good rest plus strength and mobility work.
I can't say I'm not disappointed, I really thought I was getting to a place where I would be able to run 30km every weekend. Maybe I just need a solid 4 weekends of 22km and really not push my body to adapt too quickly.
#running #runninginjury #runningtraining #sportsrehab #sportsinjury #itbandsyndrome

[@qigong1001]

Yeah, for me it got a little better, went back running, now I'm out for several months. I've cut out all running and going to on weights, stretching, massage gun, infrared light, ice. I have no pain doing any of that. I've read every paper on IT band syndrome, and concluded they shouldn't call it that. Experts can't agree if its nerves in fat pads, bursa, some are suggesting problem is higher up the chain (with no good evidence). And its often misdiagnosed since so many structures in that area that have same symptoms. Some say it's a muscle imbalance between the glutes/TFL which leads to issues below...no good evidence. The idea of IT band flicking over the condyle of femur causing 'friction' is no longer in fashion (based on some cadaver studies). What seems to work is all anecdotal. If you look at the anatomy of the IT band, it's not really a distinct part, its part of a greater complex of connective tissue. My doctor has no answer, and doctors who claim to have answers are just guessing. I've given up trying to identify the problem and just let my body heal. Other runners I know have taken several months, hopefully yours will heal quick. When resuming your running, take it easy, STOP as soon as it acts up. I was warned, didn't listen, now I'm paying the price. You'll have to be patient if in fact it's "IT band syndrome".