Q:Hey mate, very interested in how you've been handling your ITBS. Ive had it for a year now. I've been doing core strength work and physio over the last 6 months, and on and off in the first 6 months I had it. Did you try conservative means (strength, physio) first? Or straight to cortisone? Were you given many options as to how you could tackle the injury? Thanks mate.
thetonetrains, Hey! Sorry for the late answer, hope we can get rid of this soon. When I realized that, I have this injury I asked opinions and took a week break according to the recommendations of experienced runners here, this happened in January. After that break started foam rolling, stretching exercises focused on IT Band and finally squats.
February I followed my training plan but because of the some weather and other health related issues, I skipped some of my long runs, because of this I couldn’t understand the real situation. I thought it was healing. A week before the race day, right after my last long run situation became more obvious. It wasn’t better.
Under these conditions, I decided to run that half marathon race obviously my previous targets are now unreachable but, I just wanted to finish it. I saw the result of this decision right after the race day. Stairs were killing me and I wasn’t comfortable even while I am walking.
The orthopedics surgeon was specialized on knee and I am a veterinarian so conversation went very honest and direct. He also recommended foam rolling, stretching, strength. I think; when the situation is painful even during daily routine activities, the history of the problem is more than couple of months and cause nature of the injury is an inflammation on a band, cortisone is inevitable. Surely Non-Steroid Anti Inflammatory Drugs (NSAIDs) and topical usage of these medicines are plays great role but in my condition cortisone is the right choice. But it’s just my opinion. Cortisone will deal with the inflammation for now, but if I won’t focus on the reasons of the syndrome I am sure ITBS will be back.
Hope to see the results soon, hope you get well soon too.
Thanks for asking.
"Train smart, run strong"
Hello fellow runners, went to appointment this morning and explained whole history of my injury to the orthopedics surgeon.
After the examination ITBS confirmed and followed by a cortisone shot just under the most painful section of IT Band (outer side of the knee) an said “because of the tension caused by injection it’s going to be little bit painful for 2 days”. He should work on definitions, specially about “little bit”…
Doctor said it takes around a week to 10 days to reduce the inflammation. Then I can start over again slowly.
His opinion about Istanbul Half Marathon (27th April) was also positive.
That’s all for now
Stay sharp and keep on running
Hello fellow runners, I have been trying to get rid of ITBS for a while and many of you helped with your likes, comments and messages. Thank you!
Last sunday run was the peak of this struggle, during our group run around 11K pain started over. Just a week before the race day, what else an amateur runner dreams of ?
Ice, foam-roll, local and systemic anti-inflamatory drugs and went to another short 20 minutes run on Monday wasn’t painful but also too short to evaluate the situation.
Saturday comes, short group run, unfortunately ITBS is still with me but I will try, I have to try…afternoon bought another knee strap with side supports and continued with Ice, foam roll routine.
Race day comes! Went to event area with Onur and Ludmilla and meet-up with Berna and Fahri. Streched around 25 minutes, I was so nervous so I coudn’t catch the atmosphere….But there is always time to took some photos right? Onur and Carole were going to run marathon and Fahri and Berna 10K, Seda (She is great) was going to run Half but because of my knee decided to go alone.
Around 6K I can feel the start of the inflamation with increased heat on outside of my knee right after this pain started, wasn’t that bad but it was there. Course was generally flat but when you have ITBS the smoothest elevation change increases the pain.
After 15K I found myself tring to find the best stepping position to reduce the pain and it was working. Just right after another down-hill section around 19K I stopped because pain was unbearable…Wrapped out the knee guard, repositioned, streched my knee it and started to walk. After 20-30 meters walking it was slightly better until I got hit by an electric schock (felt like this) on 20K and stopped again. Wrapped out the knee guard, repositioned but didn’t work and decided to remove the knee guard.
Final 1,5K finished the race with 2 Hours 1 Minute and 47 Seconds……
birseyamane runningintshirt weallneedfitspiration, survival-of-tha-fittest, cmjhawk86, runsedarun, tinkerbellrun, megorun, mels—miles, theywillrunandnotgrowweary, hurricane-jane, sarahsrunningbucketlist, baltimorecactus, runtracyrun, runninggirlsrock, trailrunnert, pascal73, kaylarunshappy, coachgirl311, sarah-runs, acidomx , tabitharuns26-2, vdalexandra, saturdaymorningdarkness, healthymarc, runningtothefinish, pushingmylimit , geckoblue, winterfellwillrise and many more thank you all again and keep on running.
P.S. Yes I have an doctor appointment tomorrow morning
1 Day 12 hours to race !! I get my bib this evening after work, tomorrow race fair (actually it’s organized in a shopping mall) is going to be very crowded.
Unfortunately ITBS is still with me but I will try, I have to try…
Tomorrow I have a short 3K group run and then race day comes.
Wish me luck and keep on running
Hello fellow runners, Saturday morning group run.Again 5’40”K average pace, I don’t want any trouble a week before the race day.
Scene and weather was great, this week I will take it easy and load myself with carbs. Only 5 trainings left, my performance for this training Around %50 missed some runs couldn’t catch up the targeted pace but I think sub 2 hours is reachable.
March is my running anniversary (1st year) and I am going to be 34 next week, 1 left to milestone 35 :)
Hope this week trainings will go smooth and I can make it on 2nd March.
Yes that’s me, kinda unusual for my blog ;)
Keep on running and don’t forget to train smart.
Have a great weekend
Hello fellow runners, I mentioned about some group runs on my previous posts. Our weekly runs scheduled on Saturday mornings and from Friday noon until Saturday morning it was raining. Ten minutes after I left home it started again Guess what? I was the first …..but 10 minutes later I wasn’t alone Carole came, then Onur and Berna arrived.
We planned a short & high tempo (for me) run, somehow I just couldn’t manage my breath so I slowed down around 4K and finished with a slower pace and wet…
After the run, we decided to meet on Sunday for another run and the results are above. Well, weather is kinda strange here it was 16/17 degrees and we ran 12K with 5’30” average pace (definitely felt better than Saturday).
it’s hard to keep up with experienced runners like Onur and Carole but they are adding more into my running experience, I am still in love with the individuality of running but it’s great to add some good people into it.
My ITBS is getting better, thank you all again. As you recommended squats, jump squats, one legged squats, clamshells and consistent foam rolling and stretching feeling it’s slightly better now.
12 days to race day!!
Keep on running
Q:Top 5 runblrs?
Hello Anon, click on the magnifying glass icon and type “runblr” ^^
To explain why, (I believe it’s a question which requires an explanation) to be honest all of them unique for me, term/hastag “runblr” covers more than posting stuff about running here. They empower, they teach, they help, they really “share”
Hello fellow runners,
With your advices, including a week off I finished January with 118Km total distance and started February with a group run with great people.
ITBS my newest visitor in January and Plantar Fasciitis was my previous one.Well I was thinking about the root causes of those injuries and surely reading about them, yes going out and running is a great feeling but when you setting a target to yourself, it can be a race or increasing pace/durability.With the excitement or ambition there is a possibility to skip the “train smart” part of the phrase “train smart, run strong” instantly and running strong can damage your Heath.
After my injury I was looking for a training plan to catch missing part of the phrase, so decided to use micoach’s plan (there is tones of training plans surely but this one works for me) and when i started to use it I saw short 20/30 minute runs and I couldn’t stop to think “how the hell a 20 min. Workout gonna help me?” but after couple of trainings I saw the change.
So I am preparing to half on 2nd March and I am gonna “train smart and run strong”
Keep on running !
Q:Are you originally from Antalya/Turkey? Where were you born and raised?
Dear Anon, I was born in Ankara in 1980 March my family origin is Nigde and Bor. My family moved to Antalya in 1983 I went to local elementary, mid and high schools here and in 1998 moved to Istanbul for my university education. I graduated from Istanbul university faculty of veterinary medicine in 2003 and moved back to Antalya after that finished my military service in 2005 in south west area of Turkey and since 2005 i live in this city “Antalya”
Hello fellow runners,
First of all thank you for your advices and replies, means a lot. Based on your recommendations I reduced mileage, focused on stretching before/after and rested (a bit), did some exercises. Also bought a couple of leggings and a knee strap because I read somewhere recommending to cover knees if the temperature is below 14 degrees Celsius. I guess all helped a bit.
Nike+ Half Marathon training plan didn’t workout for me because the race is on 2nd March so I start to use Adidas Micoach and it’s training plan. Setup is little bit complicated but on the other hand trainings based on pace zones and time. You can set your target pace zones trough web site and during runs you can see which pace zone you are in and application warns to speed up or slow down to follow target pace. I will try to follow up this training plan.
Keep on running and have a great weekend
Hello fellow runners, I mentioned about a sudden, sharp pain on outer side of my knee last week and an experienced runner said “It can be ITBS”. Many other symptoms also pointing ITBS and I decided to rest for a week.
If you have only 48 days to a Half Marathon race and if you want to finish it sub 2hrs, skipping a week is very discouraging.
Last week I received an e-mail from Adim Adim Initiative it was a meeting/training call for Saturday morning and I thought it would be great to meet with other runners and “Carole Muller” is going to lead the upcoming trainings (She finished Runtalya Marathon as 3rd with 3hrs 35mins and participates Ironman races) so why not ?
Easy 5K training and around 4,5K I felt the tension on my knee but the run was almost finished so wasn’t big deal. I met with “Onur Şentürk(his dailymile) and his blog” he is preparing for full Marathon and his wife will run 10K. I guess I found somebody for my trainings.
With the authority has been given by Saturday morning run, I went another one on Sunday morning target pace was 5’30’’ and distance 7K around 5K this time my knee decided to talk instead of little tension around 5K so I walked for a minute to understand what is going on and decided to ran last 2K, finished 7K with 5’30’’average.
The point is; Runtalya is very close and if I want to finish it below 2hrs another 1 week break will make this target more and more unreachable. Really I don’t know what should I do, rest more? or go on training with an easy plan? 41 Days until race day.
Keep On Running ?