Battle Of The Band
Canberra was 7 days ago and I haven't run since. I haven't tried and I don't intend to for another two weeks.
Score ... ITB - 1 Tesso - 0
Its time to get serious and beat this stupid injury.
So, here's the plan ....
1. Continue the regular physio and massage.
2. No running for another two weeks, unless of course the physio suggests it. Meanwhile I will NOT suggest to him that I give it a go.
3. Minimum of 2 stretching sessions a day.
4. Strengthening exercises twice a day.
5. Icing at least twice a day.
6. ITB roller at least twice a day.
7. Easy walking only, and not very far.
8. Core exercises every day including at least 100 crunches.
9. Gym work (upper body - low weights, high reps) at least twice a week.
It probably doesn't sound too difficult to achieve, but on days when I work 7am to 7pm I know it will be. I have to get up early when I'm running so why not now. I'm always knackered by the time I get home but will have to overcome that.
Any other suggestions will be appreciated.
I will get to the Warwick Pentath-run if its the last thing I do!
Score ... ITB - 1 Tesso - 0
Its time to get serious and beat this stupid injury.
So, here's the plan ....
1. Continue the regular physio and massage.
2. No running for another two weeks, unless of course the physio suggests it. Meanwhile I will NOT suggest to him that I give it a go.
3. Minimum of 2 stretching sessions a day.
4. Strengthening exercises twice a day.
5. Icing at least twice a day.
6. ITB roller at least twice a day.
7. Easy walking only, and not very far.
8. Core exercises every day including at least 100 crunches.
9. Gym work (upper body - low weights, high reps) at least twice a week.
It probably doesn't sound too difficult to achieve, but on days when I work 7am to 7pm I know it will be. I have to get up early when I'm running so why not now. I'm always knackered by the time I get home but will have to overcome that.
Any other suggestions will be appreciated.
I will get to the Warwick Pentath-run if its the last thing I do!
posted by Tesso at 8:11 PM
17 Comments:
100 crunches? Ouch! Would water running have any benefit for you Tesso? It might just take some pressure off when you get back into it. Good luck mate!
The list sounds pretty comprehensive so I have nothing that is of any benefit.
Wobbly is a game man, I dare not to mention water, swimming or public pools around you ever since your experiences a few weeks ago :)
Good luck Im sure it will go to plan, your body will thank you for the rest.
Yes! You WILL make the Warwick Pentath ;-)
I'm copying down your plan - it's such a good one I think I will borrow it!
No running for 2 weeks. That means the rest of us might be able to catch your YTD figures.
Hope your recovery phase goes well.
I'm crossing everything for a speedy recovery Tesso. I'm sure you'll get to Warwick with that amount of rest and therapy.
BTW, C1 does have a CR cap for Brissie. I bought him one for his birthday and he loves it. I still have to get his name on it though.
With that sort of plan I have no doubt that you'll make it to Warwick.
One thing that worked for me was actually laying off the strengthening exercises for a while - at least until the initial inflammation died down. I found that the strengthening exercises actually aggreviated my knee when it was inflamed..
Way to go Tess, you can beat this injury and be back running in no time. You must be sooo patient not running for 2 weeks! Just try to enjoy the break, after all we all need one sometime right?
Good luck with the recovery. Hope it goes well. I know how much Warwick - Pentath means to you.
Tess....Not running for two weeks doesn't sound long enough to me for the injury you have. I know it sounds like a life sentence but you really want to be rid of all the inflammation.
Hope you have a cortisone or NSAID's plan to assist you - as you will definitely need this.
My ITB flare up after Canberra last year and I never made it to Warwick. HOwever I know you will make it but I just want it to be a pain free comback...not one where you have to manage the pain.
So why not make it three weeks without running and one week of nothing at all - not even walking.
Keep up the weights and strength exercises (as long as there are no knee bend ones in there).
Eat lots of pineapple (natural anti-inflam) and do all your steps you listed in your post.
But don't set a date yet for a run. Just wait and see how you feel in a FEW weeks time.
I need my running pal back sooner rather than later but I would rather her back permanently
xxxxx
Never give in Tesso. Stick to the plan and we'll see you back on the road stronger than ever.
Tess... one word ~ GLUTES!!!!!!
Get them really strong and you will be as solid as a rock and take all the pressure of the old ITB!! Do those clams like you have never done them before. My physio said if you want your glutes to hold up for a marathon and longer you have to train them to work and be strong and the only way is LOTS of them!
Claire is right.... alow the inflamation to be completly gone and then build the distance back up. Once the pain was gone it was not that long before I was back running again.
Take care and send us an email if you want a chat! Tema J needs their champ back!!!!
Sounds like a fairly rigorous recovery plan to me. When I suffered ITBS in 2002 I swore by the stretching, rolling and icing routine. Staying off cambers and hills when you do return helps too.
All the very best Tess!
Swimming and doing all that stuff in your post. And no running ok.
Looks like a busy schedule to me, even if you did it all at work.
Best of luck.
Sounds like a good plan there. Must be so frustrating with that injury when you know you can run 100k's in a day.
Keep at it Tess, its the only way to beat the bugga :)
You'll get there Tess.
You can always stop reading the book each day ;-)
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