Is there anyone out there who runs consistently AND injury free? For me it’s been shin splints or knee pain, with some blissful pain-free running in between.
I developed shin splints when I started training consistently for the Horsetooth Half Marathon in 2009. It felt like my tibialis anterior was going to tear away from my tibia each time my foot hit the ground. I had to back off on my running and eventually that injury disappeared. I enjoyed a long hiatus from running injuries between the summer of 2009 and the fall of 2010.
I can remember the exact run when my knee pain began this fall. I was beginning to add some longer runs to my training regimen in preparation for Moab’s Red Hot 33K in February. Caught up in the momentum with 40 or 50 other Fort Collins Trail Runners committing to run the Red Hot Races, I convinced Alex that I could go further. My 10 mile run ended up being a 10 mile run with a 5 mile hobble back to the car.
We were running from Soderburg where the trails were dry and headed up behind Arthur’s Rock where we discovered a hidden winter wonderland. Running along snowy trails, surrounded by dense pines, and comfortable in t-shirts and shorts was a truly magical experience.
We summited Arthur’s Rock and then headed down the snow covered trails to the Lory visitor center. It was on this downhill from Arthur’s rock when my right knee started hurting and my hamstring tightened up.
By the time my watch said 11 miles I was hobbling down the trail, tired, frustrated, and cursing myself for pushing it when I should have stuck with a 10 mile run that wasn’t so aggressive in elevation gain. I proceeded to limp the 4 miles back to the car, which seemed to take hours.
I wasn’t sure what was wrong with my knee, at first. After describing the symptoms to Pete at a social run he said (All-knowingly...which is appropriate coming from a guy who runs at least 100 miles a week) it was my IT band and proceeded to suggest treatment using a foam roller.
I now realize it was a combination of a couple different factors that lead to my IT Band Syndrome: 1) the Friday before my 15 mile run I participated in the CPAT* (firefighter Candidate Physical Ability Test) which required me to stair climb for 3 minutes while wearing a 75 pound weighted vest and then perform a series of strength proving tasks all under 10 minutes and 20 seconds.; 2) I received a deep tissue sports massage on Saturday before my 15 mile run and was told not to do anything too strenuous on Sunday since my muscles would be loosened up more than normal; 3) the ascent and descent on the run was steep; and 4) my body was not ready for anything over 10 miles.
This all started in November 2010 and I feel like my ITB syndrome is healing little by little. Some of the things I’ve done to help in recovery are…rest, stopped going on runs that involve large ascents and descents (sorry Towers and Reservoir Ridge), foam roller, stretching before, during and after runs, and yoga**(I felt this helped tremendously). I still need to work on strengthening my core, hips and quads.
Below is a summary of an article I read in Running Times.
New Treatment for IT Band Syndrome Yields Results
By Brian Fullem, D.P.M.
As featured in the May 2004 issue of Running Times Magazine
As featured in the May 2004 issue of Running Times Magazine
Function of the IT Band: assist the hip muscles in abduction (outward movement) of the thigh and stabilize lateral side of the knee. The ITB is not a strong structure and if any of the surrounding muscles are weak it can lead to ITB syndrome.
Symptoms: pain along the lateral aspect of the knee joint, sometimes with a clicking sound…this is the sound the IT band makes when it tightens and snaps across the joint when running.
Causes: Excessive pronation of the feet, training errors such as excessive distance in a single run, increasing mileage too quickly, inadequate warm-up, and running on the same side of a crowned road.
Treatment: Phase 1: proper diagnosis and ID causation factor; Phase 2: reducing pain…rest, physical therapy, ice, stretching 3x a day, cross training; deep tissue massage or self massage w/foam roller 2-3x a week; Phase 3: Strengthening of the hip and thigh muscles
Prevention: Core and hip strengthening; stretching
*CPAT: My lungs felt like they were going to rupture during this intense anaerobic activity. Unfortunately, my time was 10:58 which meant I had to go back and take the practice test again to shave off about 40 seconds. My second practice test time was over 12 minutes, but I had been feeling horrible that day. My final test was on December 10th and I had already decided at this point that I was not going to apply to PFA and would stick to my EMT/Paramedic/RN path. My time was a disappointing 10:23! 3 seconds off from passing the CPAT. I’d love to have some of the trail runners take the test and see how they rate against the typical firefighter candidate.
**Breathe Yoga on Drake between Mason and Shields offers an introductory yoga special of 20 days for $20. I highly recommend using that to get some great yoga classes in. Jill M. does an awesome Yin Yoga class which focuses on holding poses for 1 to 3 minutes. Great stretching here. I also recommend the hot 60 class with Brad.
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