Foam rolling and massage gun helped for me. However, my IT band never really recovered until I lowered my mileage and focused on stretching
this post was submitted on 09 Jun 2023
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Yeah I'm trying the massage gun and lowering milage. I haven't run for 3 days. But I've done a bit of "aqua running". How long did it take after lowering your milage to be back to normal? It feels much better just walking around after the 3 days of no running. I can barely tell it's an issue. But worried what will happen if I try running again. My last proper long run before the marathon is meant to be Sunday. And what type of stretches did you do?
Never tried aqua running. It took about a week for my leg to feel better but at the time I was mostly playing soccer and not running as much. A friend shared this video with me and I found that the exercises really helped. Your mileage might vary however ;)
I had some trouble with my ITB a few years ago and need a few weeks off before I was feeling 100%. In that time I did some exercises with residence bands aimed at strengthening my hips. I want to say my issues popped up right before a race too, and if memory serves I brought a compression sleeve with me that I put on my knee about 10 miles in. It helped with the pain a bit and I finished a half marathon fine that way but probably an ill advised play in the long run. Since that's actually awful advice I should also say take the time you need to recover 😉
Best of luck with the race, let us know how it goes!!
Yeah I'll have to report back. Hopefully I can get to the start line injury free and finish after all these weeks of training.
For me it dissapears in a few weeks if I add some more fast running (1-3 minute intervals) or generally keep a good form. And some gentle tigh stretches every other day. Also, E3 Rehab and Athlean X https://youtu.be/qJ1mrNXXjSo https://youtu.be/1iODncOLJnk
So... an update ... I backed way off training and did no running the week before the race. I finished the marathon with a PB and the knee felt ok for most of it. But could barely walk for 2 days after because of the itb. I tried an easy run 4 days after, but it was too painful. It's now 9 days after and I'll try again this afternoon for another easy run