If you caught up on my ITB update earlier this week, then you know that I don't plan to run for at least one week. At this point, I am leaning toward two weeks off and then starting back slowly. I bought a bike and will attempt to ride to work (about 10 miles each way) a few days a week to get some aerobic exercise and get things going in the right direction. Then I will attempt to start running every other day the week of the 13th. There is no cure for ITB; no anti-inflammatory, no PT exercise that singularly fixes it. There are lots of things I can do to improve as a runner and hopefully prevent it, but once its got its claws in you, rest is your best friend.
I have started a really focused PT and strength training program from my favorite book, Anatomy for Runners. There is plenty here keep me busy for a while. I am pretty certain that most of my overuse injuries stem from the hips -- lack of flexibility, strength, and rotation. It is somewhat embarrassing how weak I am in the legs. But I am working hard to correct that. I have a goal to squat 300 pounds in by the end of the year.
|Tuesday||Off||PT and Strength Training|
|Wednesday||Off||PT and Core Training|
|Thursday||Off||PT and Core Training|
|Friday||Off||PT and Strength Training|
|Saturday||Off||PT and Core Training|
|Sunday||Off||PT and Core Training|