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My IT Band Hates Me

And I sort-of hate my IT Band.
At least it's mutual?

I dunno.

What I do know is I was feeling pretty great on my 17 miler Saturday, until about mile 11 when my knee started locking up.  I kept stopping and trying to massage out the IT band and got 15 miles in before I had to stop.  

Then Sunday I got back out and it took one mile for it to lock up.

I was completely freaked out and worried (and angry).

So I got home and did a bunch of research before hopping on my flight for Nashville.  And basically I should not have run today because my IT Band was inflamed.  I did not realize that.  In fact, I thought I just needed to roll it out and everything would be ok.  Nope.

So allow me to help all of you so you don't make the same mistake I did. 

First, use that foam roller and don't forget.  
Rather than rolling up and down where it hurts, try to roll up and down the center.of your thigh.  You are just loosening up the surrounding muscles.  If you roll on your IT Band, you will irritate it further.
Why did I not know this?

When the IT band becomes irritated, ice, ice, baby.

If you pronate, either use inserts or purchase shoes with support for your appropriate pronation, over or under.

Do exercises to strengthen your glutes.

If you don't follow this...you'll regret it and it will delay your training.

p.s. this was particularly helpful.

This week you'll find me swimming laps in the pool in my two piece (I don't recommend this) & smelling like chlorine the rest of the time, with an ice pack on my knee at night...

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