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Bridge to 10K
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Early start (for me anyway)

Out at 7.30 this morning as it's too hot to run later on. It was pretty hot by the time I finished an hour later! I was aiming for 8.5k today and all was going well - no blister pain - till 7k when I developed pain just lateral to my left knee. I had to slow down and walk most of the way back. I completed 8.5k, excluding my warm up and cool down but I'm not claiming it as an 8.5k run.

I think it might be my ilio-tibial band. No swelling anyway. I foam rolled it when I got in. I wonder if I'll ever get to 10k! Maybe I should do stretches before running. What do you lovely forumeers think? ๐Ÿ˜„

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I get ITB problems too Joy. I do stretching at least three times a day and foam roller every day. I've also found the exquisite release from a tennis ball. Lying on your side, if you position it between your outer thigh (where your ITB band runs) and on the floor and jiggle around, it's a very good way of easing tight muscles ๐Ÿ˜–

My Pilates teacher gave me a good stretch. Lie on your back with both legs straight out in front of you. Take a cord or band and wrap it around the middle of your foot (say left) keeping your leg straight. Lift your leg (as if you're doing a hamstring stretch). Then use your right hand to pull the band/cord so that the sole of your foot turns to face the right. Then gently move your whole left leg over to the right, keeping your left hip on the floor. You should feel a stretch along the ITB area.

It's hard to explain this but I hope it makes sense!

Don't stretch before a run but warm up well. Stretch afterwards.

Well done on the distance though. That's great ๐Ÿ™‚

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Good advice IP... I am loving the roller , ( did I say that) it has come to Cricceth with me:)

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I meant to ask you about the roller Floss. So glad it's working out for you. I have developed a complicated relationship with mine ๐Ÿ˜ masochistic magic ๐Ÿ˜–

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It is... the pain and the pleasure :) Wonderful.. I would not have believed the difference it has made...thanks you xxx

Glad I found and went to the Physio place too.. they were great and offer free discussion session, which is really great! But I may take your advice and have a sports massage every so often :)

I am hoping to get out for a short trial beach run tomorrow.. (fingers crossed :) 12 days on the IC..but have been walking and exercising! :)

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Sounds gorgeous! And you can wear your new top ๐Ÿ™‚ Have a fab time xxx

It's scary that even with monthly sports massages my therapist still finds really ouchy tight spots ๐Ÿ˜–

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Thanks IP, I will certainly try the tennis ball manoeuvre and the stretch. I do Pilates but we don't do that one!

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That's a brilliant stretch - I wouldn't go so far as to say it revolutionised my life, but not far off!

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We aim to please Polly ๐Ÿ™‚

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I should probably have said I learnt it in yoga (sorry โ˜น) - I even bought a yoga strap just to do it at home. That said it really does help.

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And there's me thinking I'd changed your life ๐Ÿ˜

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Oh, but you have... (just not with that stretch!)

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Take her majesty's advice... :)

Really sound warming up... I do a few bottom kicks and arms shakes etc. en route.. and bit of Ministry of Silly Walks, leg moves;)

Go you getting out there anyway and good distance.. and yes you will get to 10K :)

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Thanks Floss! Sometimes I cut the 5 minute warm up walk a little short - maybe by 30 seconds - because I want to get more distance into my run, if that makes sense.

Generally I love the heat, but it doesn't help my running! Maybe when it cools down a bit, I will get to 10k.

But I have a 10k race in August, and that will probably be warm too ๐Ÿ˜ฎ

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Well done on your run 57 ! It was hot today and I went running in the Forest of Dean this morning,slightly later than you. I did the speed pod cast yesterday and tomorrow I m back on the FOD trail a lot earlier in the morning . Then Saturday I shall do a little run 25mins ish! Then Sunday is the big day RFL. How did your RFL go or is it next week.

I was going to rest all day Sat . But I have read that it is better to have a run the day before the race ,nothing major ! But still a run.

Anyway hope you are feeling better.๐Ÿ˜€๐Ÿ˜€

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I only stretch post run. I warm up pre run, cool down and stretch after.

You will get to 10k ! Don't worry. I,got a bit bogged down on week 4 of Sami podcasts but I got there. It's well worth the effort. No rush ๐Ÿ™‚

It might not be anything specific with you leg. It might be ok after a rest. I hope so anyway . Don't foam roll your knee ! Up to and away from, if you feel you must roll.

If anything, make your warm up longer!

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Thanks mw! That's what I wanted to hear as I'm on week 4 of Sami. I'll extend my warm up as I sometimes cut it a little short.

When I had a couple of sports massages a few months ago, the therapist talked about foam rolling the ITB so I reckon I'm okay doing that ๐Ÿ˜„

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Thanks Peggy. The knee feels a bit better and I'm going to try Irishprincess 's stretches before I go to bed. My RFL is the week after yours so let me know how yours goes!

I might try a Parkrun on Saturday ๐Ÿ˜„

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Go steady if so!

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I did as it turned out misswobble! I went out for Parkrun, got my barcode ready etc, drove the 6 miles or so to my local one - and it wasn't there! The park was being set up for a weekend festival! ๐Ÿ˜ฅ

So I got my music out on my phone and did a 'freedom run'. I avoided the part of the park where the marquees etc were being set up (there's lots of park left over). I did however stop at 2.6k as I didn't want to aggravate the knee - it was fine with that distance.

On my way home, I took another route and discovered that Parkrun had moved to another location, which I had read that they sometimes use, presumably for this week only due to the festival.

But I enjoyed my 'freedom run' and, for today, it was probably the best option ๐Ÿ˜„

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Well it was ok in the end wasn't it, as long as you got a run and you enjoyed it ๐Ÿ˜ƒ๐Ÿƒโ€โ™€๏ธโœ”๏ธ๐Ÿ‘

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Yes it worked out really well mw!

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