Just a niggle...

[Terrorrun]

Hello all, hope your all good. One of my new winter route includes a sharp downhill section. On my first run down it I did everything wrong - big steps, lent backwards etc. Anyhow after that I found how how to run downhill properly and have re-run it with much more success. However this first run was a few weeks ago now and I still have a niggle in my IT band ? , the bit of your side outer thigh but quite deep. It is easy to run on as it stops being uncomfortable after the first minute or so, and is only mildly uncomfortable day to day, but has not got better ! I am doing strength cross training and stretching. I figure it will eventually go away ?

[ju-ju- Graduate10]

Sounds like you need a foam roller...amazon.co.uk/b?node=458415031

[Terrorrun Graduate10 in reply to ju-ju-]

Oh, brilliant ! Thanks

[misswobble Graduate10]

Yes it probably will. As you get stronger these niggles seem to just go. Work on your whole body strength to compliment your running

If it persists you will have to see the doc ☺

A foam roller is good but I don't think you roll the IT band itself. You have to use these things correctly

[Hidden in reply to misswobble]

We've just got a foam roller and within it's instructions there is an exercise for 'rollering' the IT band muscles - sort of a side plank contortion with your top leg crossed over the lower leg and the roller underneath !

To be honest, the positions that you have to get into to use the damn thing look more dangerous than any injury it's supposed to cure !!

[JoolieB1 Graduate10]

In a way running down hill is tricky and I hutprt my knees pounding down hill with a running club. I have slowed right down now though and bend my knees more so there is less pressure on my legs. I just plod up hills, might try some hill training soon for the challenge of it

[Hidden]

My husband told me that apparently the best way to run downhill is as if you are running on hot coals, i.e. minimal impact with the ground and lift your feet off quickly. Seems to work quite well for me - but I do look a bit daft

[Terrorrun Graduate10 in reply to Hidden]

Yep, on round two I did the hot coals thing, and also lent slightly forward from the hips, into the hill. I also allowed myself to gather pace, but kept my feet under me, so more little steps. It took a bit of bravery, and a loads of deep breathes, but take two really was so much better than before ! Way prefer uphill ! Gonna give myself another week or two before hitting the foam roller option, sounds like I would struggle to use it for this one