Stretching should be done after run - very good point.Caleddin wrote:I dealt with IT band issues when I started running again last. This may be less frequent with TBers, but I think people forget to stretch and strengthen their running muscles - most tend to do one or the other, but not both. So I've got three parts to my "never have to sit on the couch for six months again" plan that lets me keep running.
Part 1: A simple running core routine. You can do this in the morning, the evening, or slot it in with other exercise. Start with 30 seconds each, increase it to 1 minute, and so on. Or you can do the whole set a second or third time instead. It's: 1) Toe-tap/bicycle 2) Plank 3) Bridge 4) Side-planks 5) Bird-dog 6) Reverse plank.
Part 2: IT Band rehabilitation/strengthening 1-2x a week. I leave out the pistol squats, since I will always have some form of squats in MS/SE workouts.
Part 3: Find stretches that target where you're tight. I imagine most of us do this already, but it's so easy to skip. For me it was finding the pigeon pose and a couple others to keep my hips loose. Great for after a run.
I'd also want to add that glute activation drills are very important to prevent hamstrings injury. Glute activation - not strengthening.
- Side walking with the bands around ankles - is the one that is most important for the runners who tend to over-stride as myself.
- Another good one is the bird dog with the band.
I found both drills to be very helpful.