Rehab Tent - Bitch about your injuries here

Hey everyone-<br><br>
JB - sorry to hear that you are dealing with this crap. I know that this endless winter isn't helping! I now do so many stretches and my "functional warm-up" as my PT calls it that they take longer than the runs I'm doing right now. Maybe you can find some stretches that will do a lot for you in one stretch. I have this great stretch that my PT calls the spiderman and it is a great way to get ready to run. If you get into position like you're going to do a push up and then bring one foot up to your hand on the outside (like spidey climbing a building). Kind of like a really exaggerated lunge low to the ground. you hold that stretch then switch legs and in between switching legs do a push up. I bet that description makes no sense - sorry. I'll see if I can find it online.<br><br>
Nicole - you will learn to love the bike, dammit. the bike is your friend. I have a HM at the end of May, too, and I've accepted the fact that I might still be doing my 6min run/1min walk routine for the whole HM. I refuse to not do the HM! You'll be OK, just keep the goal in mind.<br><br>
Rogue - sorry about the PF. It's such a pain in the ass and can take forever to conquer. I hope you get past it soon! (I had a DD Boston Cream donut today...oops)<br><br>
I'm happy to say that my knee is getting better. It's been a long and frustrating road but I think I'm on the mend. I really messed it up and subsequently injured some of the ligaments and tendons that support my knee by trying to run through it. I'm able to run every other day now and am slowly building up my run time. Right now I'm doing 1min walk/6-8min run repeated for 35min or so. I feel good. I know that x-training and strength training are going to have to remain a big part of my training from now on.<br><br>
Good luck to everyone dealing with injuries!

I'd love to do yoga but I know I'd never actually watch the dvd. I regularly work on the balance ball stretching while watching tv now though. I have spent a lot of time stretching the last few days and it seems to be making things feel better. I was going to do a 7 mile run tongiht to make it 140 for the month of March but then I thought, what is the point in that? It's just a random day that happens to be the last day of the month. Running 7 miles to get my mileage up is not going to help me accomplish any of my goals. Just because someone else runs 200, or even 300 miles in a month does not make that right for me. I just need to stick to my own program and accomplish what I want to accomplish without getting distracted. I think its easy to get caught up in the mileage race and lose sight of your own goals. I am going to keep the running light for this week and recover from Sunday's dry run, and save up my energy for next Sunday. After that it will be lots of hill work to get ready for Mt. Washington in June.

((ANDI)) def reduce mileage now! It is a TRICKY thing to diagnose and treat..are you thinking yours could be from M training..too many miles?? IF that is it, it may be easier..if it is biomechanics...it could be more difficult....this is what I have found works for me best when I start feeling stiffness..I can usually hold off a flare-up with just this.....<br><br>
1)rest or reduce mileage (depending on severity) taking time off could be helpful but it will not heal it! you could take 6 months off and come back and if you have not cured what caused it in the first place..you will most likely be dealing with it again when your mileage inceases ( mine breaks down after 20mpw)<br>
2) stretch/ice/foam roll each 3x per day....I get good results from stretching my calves and hip as well as my it band.<br>
3)start my strengthening (hip and butt) exercises and wearing my orthotics (i can sometimes attribute mine to getting lazy on my stretch/strengthening/foamrolling routine or not wearing my orthotics)<br>
4) YOGA<br>
5)massage and graston if the above does not help/solve it! But remember graston will cure the symptoms (pain, stiffness,etc) it will not cure the IT band injury....YOu need to figure out what is causing this and figure out what will work for you!! It does not just go away on it's on.<br><br>
ONE BOOK THAT I THOUGHT GAVE ME A TON OF GREAT INFO ON IT BAND INJURIES WAS THE LORE OF RUNNING by TImothy Noakes...I bought my copy at B&N and believe it is well worth the $30 I spent.<br><br>
If you need some stretches let me know.....the pigeon pose in yoga is a great way to stretch it out!! I have found stretching my hips helps greatly!! And remember I am no expert but hope these few things I have given you can help you!! everyone is diff and the reasons why mine occurs could be very different from the reasons your occurs!! Be patient and smart! Let me know if you need anything else or have anyother questions!! MIne is def not healed...but following this routine keeps me running with out pain!! I usually just feel stiffness/achiness now.