~ The above?  Your [ugly and inappropriate] Leg Photo of the Day ~

It’s of my sexy (so so sexy!) leg as I type this. My leg is covered in little, round, blue and black, bruises from trying to get rid of my current IT Band pain issues. Boooo, I say boooo! So for the newbies out there, here’s some info on IT Band Syndrome - from my personal experience, of course.

What is IT Band Pain?

It stands for Iliotibial band syndrome (but psshhh, I don’t like using big words), and is a pain I get on the outside of my knee when I run. It’s a pretty sharp stab into the side of my knee with each step I take, and will usually force me to stop running. Going down stairs is the worst with it too. (My history with IT Band pain here)

What causes IT Band Pain?

It’s caused because the muscle that runs from my hip to my thigh (my IT Band) is tight, and filled with lots of little knots, which in turn shortens the band. This means my knee is working over time, trying to compensate for my short muscle.

What is IT Band from?

It usually occurs in runners from “too much, too fast” or an increase in mileage (August 2011 was a huge month for me, mileage wise! Hence, I currently have it). It’s also not just running, people get it from walking, and cycling too. The pain (at least mine) is usually so bad I need to stop and take some days off.

Is it easy to fix?

Yes. The beautiful thing about IT Band pain is it’s a “cause and effect” type pain. If the outside area of your knee hurts, in my very un-professional opinion, I’d say there is a high chance your hip/bum is tight and your IT Band is filled with little knots. Take your thumb and dig it into the side of your thigh – does it feel like you’re pushing on a bruise? It shouldn’t, so if it does – it’s tight.

How do you fix it?

In a word? Commitment. I’ve had IT band issues every single season since I started running, and it never goes away until I 110% commit to getting rid of it. If you half-ass it, the pain still lingers.

Steps to fixing your IT Band Pain?

1. Buy a foam foller (like, right now). It’s the cheapest and most effective way of getting rid of IT issues. You can watch my foam roller video here! And order your foam roller here – remember, when choosing a foam roller, the harder the better (that’s what she said).
2. Stop running. Time off certainly won’t heal your knee 100% - you have to still do proactive things, but it certainly helps.
3. Ice-ice-ice! Despite your knee not being the actual problem (it’s the tight outside thigh muscle that’s the problem) it doesn’t hurt to ice the side of your knee, as it’s most likely inflamed by over compensating for your short thigh.
4. Exercises! There are lots (and lots!) of IT Band stretches you can do to try strengthen your hips, and abductors (your side hip muscle). I don’t do them, because I’m lazy and stupid, but if you dedicate time to exercises it does help [so I heard]. Just Google “IT band stretches”
5. Physiotherapy – this can be pricey (I pay $70 for 20 minutes!! But luckily, it’s covered for me) so make sure you do your research. I’ve heard you should never have to go more than 4 times – if nothing has improved, something is wrong! Essentially the physio will pound and massage and scrape those little knots out of your leg, it’s that satisfying-type-of-hurt too.

Other Techniques:

You can also use a rolling pin on your thigh (and yup, you actually roll it up and down your thigh trying to get the knots out) or lie on your side on a tennis ball (put the tennis ball where it hurts / is a knot). When you feel the pain (a knot) stop and wait 30 seconds (this is the same when foam rolling).

Is bruising normal?

I sure hope so! I don’t bruise easily either, but those blue/black bruises on my thigh are from my date with the foam roller last night. They’re the little knots/balls of tight muscle, which I am trying to get out… it hurts to get them out, but I’m sure within the week they’ll be gone.

Questions? Comments? Concerns?

Leave a comment, and I’ll do my best to answer it!

File under: is that thigh muscle I see? Oh me! Oh my!

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I headed to the physio on lunch today as I’ve slightly been feeling knee pain (IT Band shaz) lately, and with the marathon a mere 5 weeks away, I figured Id get it looked at ASAP. My left thigh was like one big knot, but she pounded it out like the good physio she is, and fingers crossed tonight’s 6k run will be pain free…

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In other news, today is August 16th. September 16th is my last day of work. The stock markets are down. Europe’s economy is shady. And there are riots in London. As if my parents thought my idea to travel was a bad decision… fo-shame!

Line up boys! there’s a waiting list to get with someone this fine!!

Tonight’s Snippets:

• I really like the word, “snippet”
• My foam roller and I made some sweet, sweet (not-so-tender) love tonight 
• Bruises are sexy, haven’t you heard?
• Is running even worth this? (Answer: Yes, yes it is) 
• It’s true, I always wear 2 layers at the gym. Why? Because a) it makes me look skinny(er), b) what if my shirt flops in an awkward angle when I’m in a compromising position and then someone sees my stomach fat? Exactly. and c) two layers make my ass look fantastic. See? Me = Smart. 
• I think I’m going to coach a 5k running group (!!) 
• You can actually see the bruise following the IT Band muscle. Huh. 
• Foam rolling hurts like a bitch and no, this photo does not do them justice. 
• I kicked ass at the gym tonight -> deadlifted 100 pounds!!!! Trainer: “wanna do 100?” Me: “no, but I will just to say I did on my blog.” Trainer: “You have a blog?” Me: “Nooooo….”
• I entered my weight tonight on the treadmill and automatically entered, “186.” It took me a few seconds to realize how wrong it was. Holy shit you guys, I’m in the 140s!!!
• That is all. Point of this post? simply to let you know I’m a sexy beast. Now you know. Mission? Accomplished. 

Pouting am I? I am! I am! [Hush up you, it’s my blog, I can pout if I want to]

I ran 6k yesterday. My first actual run since IT Band issues devoured my right knee on a 26k-er, on Sunday, March 6th. I had high hopes for the run, which all came crumbling down at the 3k mark.

The pain was bad people, really bad. Like a lightening bolt zapping through my knee with each step.

Riddle Me this: What’s worse than having a running injury?
Answer: Doing everything in one’s power to fix the pain, yet it still persists.

I foam roll each night [like the ninja I am]
I’ve been working on strengthening my muscles/hips with the trainer [like the solider I am]
I’ve given my legs 25 days off from running [like the lazy person I am]
I used an IT Band strap on the run [like the 21st century consumer I am]
and,
I’ve been to a physio, a chiropractor and acupuncture [like a Canadian with tons of benefits I am].

Yet NO IMPROVEMENT!!!! Look at those bruises people!! Oh how depressing! The Marathon is in 39 days folks… last night’s run certainly humbled my aspects of running it….

I am slowly going crazy 1, 2, 3, 4, 5, 6, switch. Crazy going slowly am I 6, 5, 4, 3, 2, 1, switch…

I picked myself up a new foam roller tonight (my other one had gotten too soft). She’s little, and cute, and going to help me fight IT Band Pain from hell.

If you have no idea what this pink-foam-thingy ( I’m-showing-the-love-to, jealous?) is, consider yourself lucky, and if you don’t know what IT Band Pain is, consider yourself luckier.

I feel it brewing in my left knee, which means, once again, I’m rolling my thighs every night (oh the life of a marathoner…*).

Last summer I spent two months going to physio twice a week to help with the pain (I got it so badly, I could hardly walk), but at the end of the day… the *only* thing I found that helped was the foam roller! 

*see what I did there? I called myself a marathoner(!!)

[For reference and more info on my battle with IT Band Pain]

E’s Steps to Getting Rid of Shin Splints

Step 1: All right, stop, collaborate, and listen… You’re going to want to… Ice, ice, baby ice!  

Step 2: Roll the inside of your shin with a rolling pin. Ya… it’s as weird and painful as it sounds. However, apparently you should try to roll the “knots” out.  (Same theory as the foam roller on IT bands.)

I was super skeptical of the “rolling pin on my shin” thing, but it really seems to have worked!  However, I’ll add the disclaimer that I googled, “rolling pin and shin splints,” and not everyone thinks it’s a good idea, it’s actually quite controversial.

Ps I also bought new shoes, and got orthopedics

Pss Look at how running-savvy this post is, whoa.

Straight up? I don’t have sexy legs, never have, never will (for proof, please see above), but at the moment my legs are particularly AWFUL as a) I was kicked by a horse last weekend, which means I have a massive bruise on my right thigh AND b) the god damn foam roller has been creating these odd, round bruises on my thigh which look hideous, in and of themselves.

PS I foam roll from my hip to my knee, but not the actual bones (as Losing Weight In the City Asked earlier)