L Knee, Iliotibial Band Syndrome
2009-10-20 – 2009-12-18
Grade: 2
12/18/09
Did a slow 15 mile run outside (twice around KAF) and it didn't hurt at all. Considering it "done" but am sure it still requires stretching and exercises for a month or two. Will still take training easy for the next month.
12/14/09:
Did two longer exercise days, each with at least 1 hour of running (small bits taken as a whole) without pain. Good sign. Haven't been sticking to ITBS exercises that well though, which is not good. Plan is to continue to take it REALLY easy for at least another week, then start building up. Slowly. Must. Build. Slowly.
Latest as of 12/6/09: Knee hurt a lot the day after the half marathon end of NOV. Plan is to not run to pain point for three weeks and see if that helps.
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Started day after I got back from 30 days off from running, and decided to do a long slow 26 miles with friends. Made it to 20 miles, and the pain was too much. Never had it before, so I thought it was a temp tweak.
Started doing ITBS exercises ~18 Nov. Do not yet have roller though (as of 22 Nov)
Clearly started because I'd taken time off and then tried to run agro, especially since it was on base and the road sloped off to the left, so there's no surprise that it was my left knee that tweaked. Probably needed to take recovery a bit more slowly, and when working back into it, instead of lots of short runs every day, maybe short runs with 2-3 days of nothing (walking) in between.