🏃‍♀️ A Tight Muscle is a Weak Muscle

Good morning!

This week: Dealing with IT Band Syndrome, signs of hypothermia and a tight muscle is a weak muscle in disguise.

Happy running,😁

INJURIES

Top Tips for Dealing with IT Band Syndrome

IT band syndrome is a common overuse running injury that involves pain on the outside of the knee that is often described as sharp. It typically comes on when running intensity or mileage is increased too aggressively. If you think you have IT band syndrome, here are some tips on how to settle your pain and get back to your running routine: 

Tip 1: Rest! 

The most important treatment tip is to modify your activity levels. IT band pain will not settle if you continue to run through the pain. The sensitive and irritated tissue on the outside of your knee needs a break. While resting you can cross train but you need to avoid other aggravating activities. For example, swimming is usually fine, but cycling might also irritate the band.

Tip 2 = Don’t obsess with stretching/releasing your IT band! 

Why? Because the IT band is completely tethered to your femur (thigh bone). It’s absolutely impossible to “release” it. Don’t waste your time! 

Tip 3 = Strengthen your hips! 

If your hips are not strong and functioning properly, your IT band will likely compensate. Best exercises? Single-leg glute bridges, monster walks, fire hydrants, single-leg deadlifts and side plank leg lifts. 

Tip 4 = Return to running gradually! 

When walking is pain-free, and you can jog on the spot for 1 minute without discomfort, start a gradual return to running plan. Keep your runs flat at first, as downhill will likely irritate the IT band. And do not run through pain! 

Tip 5 = Fix your training errors! 

Think back on why your IT band became irritated. Usually, with running injuries, you’ve done something too aggressively. Have you ramped up your long run, weekly mileage or speed work recently? Fix this error or another injury will be right around the corner! 

WINTER RUNNING

Signs of Hypothermia

Meteorologists expect one of the coldest winters in North America, and during long runs, the risk of hypothermia becomes very real.

Researchers suggest that, when exercising, people are less able to perceive drops in their core body temperature compared to when they’re just sitting outdoors.

Signs of Hypothermia

If you can’t feel getting colder when you are running, the Center for Disease Control and Prevention (CDC), says to watch out for these symptoms:

• Shivering

• Confusion

• Fumbling hands

• Exhaustion or feeling very tired

• Memory loss

• Slurred speech

• Drowsiness

If any of these occur, it’s crucial to get into a warm room, remove any wet clothing, and warm the center of your body if possible.

Slipping, falling, and dehydrating are also risks associated with winter running, so getting a running buddy is a great way to stay safe during winter.

STRENGTH TRAINING

Strengthen to Lengthen!

One thing runners often complain about is feeling tight, usually in the calf and/or hamstrings. They will try yoga, stretching, massage, dry needling, cupping . . .  but the tight muscle stubbornly remains tight. 

Often a tight muscle is a weak muscle in disguise! The perception of tightness does not necessarily mean the muscle is actually tight. Sometimes the muscle is just hanging on for dear life. And as you run more and more mileage, it feels tighter and tighter because it’s not strong enough to do what you’re asking it to. 

Strengthening the tight muscle can often go a long way toward finally getting rid of that sensation of tightness. 

Do you have tight calf muscles?

Try doing single-leg calf raises over the edge of a step. The movement should be slow and controlled.

You can do 3 sets of 8, 2-3 times/week.

Once this feels easy you can start holding on to a dumbbell. No weights? Throw books or cans into a reusable grocery bag and hold the handle!

Do you have tight hamstring muscles?

Try a hamstring curl. Find a slippery surface like hardwood flooring and lie on your back with your legs straight. With a towel under your heels, lift your bum and then slide your feet towards your bum and back out again.

Straighten your legs over 3 seconds to really feel the burn.

Try 3 sets of 6, 2-3 times/week. 

PODCAST

How to Bounce Back After an Injury and Achieve a New PR.

In this episode of Chasing PR's Richelle becomes a guest and talks about how her year started with injuries and a failed attempt to qualify for the Boston Marathon but ended as one of her best running years with a new half marathon personal record.

She talks about how she handled the injury, the deception of cancelling not one, not two, but three marathons and what she did to recover physically and mentally from that to run one of her best races ever.

If you've ever been injured, there is much to learn from today's episode, don't miss it.

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