ITB Feedback

Triathlon Forum
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I started a thread about 3-4 months ago about a ITB problem that I couldn’t get rid of. I was beginning Active release session and was wondering what more I could do to speed up my recovery for IM Austria that was (and still) coming fast. You can check the thread at this link :

http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=88327;page=1;sb=post_latest_reply;so=ASC;mh=25;

Now here are my thoughts :

I’ve had Active Release 1 hr session once / week for more than a month and I think it helped me. The thing is it didn’t solve the problem. After a while(a little more than 2 months ago) I went back to a PT that was referred to me as a runners problems specialist (is a 800m runner). At that point, I did not have any inflammation but was still unable to run for more than 45 minutes.

So the PT checked me up and here was the plan :

  1. Buy another pair of shoes. Mine were not bad, but not perfect either… probably not the cause of the problem but we wanted to be sure because I did not have much time left before IM Austria (2 months at that point and had not been running much for 3 months!). Bought the ASIC DX Trainer.

  2. Specific stretching program. Some before running, after running and before bed everyday.

  3. Run every 2 days. 35 - 40 - 45 - 50 minutes with 4 minutes running 1’ walking.
    40 - 50 - 60 min (14’ / 1’)

  4. after those, I just increased gradually, adding 10 - 15 minutes a week to my long run with some AT work and ez run during the week. Some of my run were still split with walking once in a while.

It never hurt again(i’m touching wood).

What I’ve learn of this is that my ITB was probably ok since a while but I was just starting too fast. I never thought that a 45 min ez run could be two much ! and it hurt a bit (the pride) to walk every 4 minutes but in the end, I must admit that this is what saved me. In my urge to get ready for IM Austria, I lost a lot of precious time.

That said, I think the Active Release helped me but what I needed the most was to start back at the beginning. I just didn’t know (or wanted to know) that the beginning was that far back.

Thank you all for you help and support

IM Austria, I’m coming!

Richard

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By the way, in one of the ITB’s recent thread I said that I would give a feedback on the foam rollers so here it is :

I like it but I dont think it is part of the solution. After a long ride, I like to use it but I dont really know if it helps me. It feels good though (after!)

Richard