It’s the truth;
it’s a fact;
I was gone;
But now I’m back.
alert. First ‘race’ in months yesterday due to a lingering soleus injury so was very surprised and happy to run a course PB at the Midland Road Relays. 19m 05s for 5.88k. I don’t think I’ve ever run one properly prepared so hope to smash through 19 mins one year.
It’s more a time trial than a race unless you’re leg one or can get into a battle with a fellow racer. Hundreds of the best regional club runners all take part, it’s super competitive.
Anyway, my club #birchfieldharriers
had a brilliant day including our 6 man A Team winning the Gold medal for the first time since 2009. Here we all are cheering @atovey__
to victory on the final leg. 📷 @andrew1903peat
Many people think the IT band is a muscle, but in fact it’s a thick sheet of fascia. It runs superficially from the top of your pelvis (the curved top bit) all the way down the side of your leg and knee down to the very top of your smaller shin bone.
Iliotibial Band Syndrome (ITBS) is the most prevalent cause of lateral knee pain in runners. Symptoms begin with a pain or ache on the outside of the knee, present at around the 2 mile mark. As the injury develops this will turn into a more localised & sharp pain in that area ⚡️Most often, people try and “run through the pain” & pretend it never happened. Please don’t do this! Further progression of the injury will result in symptoms appearing sooner during running & in daily activities such as ascending & descending stairs, & it will be much harder to get rid of the pain when you come and see me!
There has been some debate as to what exactly causes the pain. Near the outside of the knee, there is a small pointy bit of bone called the Lateral Femoral Epicondyle (LFE) ☠️ It was suggested that the pain is caused by the lower end of the IT band rolling over the LFE during the repetitive movements of running, which then causes painful friction. However, more recent research suggests that is more likely caused from a compression rather than a friction. This means that the IT band actually compresses a layer of fat between the IT band & LFE due to the way our bones move during running, that then causes the pain! 💥 🏃♀️
Anyway, there’s a whole bunch of reasons for this injury popping up such as change in running surface, wearing worn shoes, increasing distance too quickly, downhill running, biomechanics and muscle strength.
First tip – DO NOT FOAM ROLL THE IT BAND 🙅🏻♀️ Lots of people do this & you’re not achieving anything. Instead, foam roll the surrounding areas such as the hamstrings, tensor fascia latae (google it), quadriceps, calves and other hip musculature.
PLEASE NOTE: This injury is also very common in cyclists & can also occur at the hip! But that’s a story for another day.
Does this sound like something you’ve been suffering with? Get in touch today to find out how we can help you 📲