Down with ITBS – Back to the Weights

In mid-February my right IT band finally stopped me in my tracks.  On a 30-mile run, only 7 miles in, I was limping pathetically back to my car.  I took a week off from running only to find myself in pain at 3 miles on a 5-mile run.   I knew I was done for and finally gave in to accepting that I wasn’t going to be able to run through this injury.  I don’t care how tough you are, it’s just not possible to run with an angry IT band.  I iced it for a couple days initially, upped my intake of anti-inflammatory foods, and increased my dose of MSM/glucosamine.  I have very little faith in foam rolling or massage as far as injuries are concerned so I didn’t even go that route.  Instead I decided to focus solely on leg strength, particularly of the quads and glutes.  I haven’t done any strength exercises for my legs whatsoever since I started running again after surgery last year.  It makes sense that could be the culprit.  So I pulled out my Insanity discs and have been doing those in place of running.  If you’ve ever done Insanity before, I’m sure you’re well aware of how intense it is on your legs and butt!  I also added weighted side leg raises to my lifting routine.  I did try an IT band strap.  It didn’t seem to do anything at all for me.  Maybe I still had too much inflammation at the time.  Anyway, I’m not even going to attempt to run again until mid to late March which will give me a full month’s rest.  I’m hoping (biting-my-nails type of hoping) with some amount of crazy luck that I will be able to make the first training run for my ultra in early April.  It’s probably a 50/50 shot.  Damn I’m mad at myself now for not taking off in January to address this as soon as I noticed it!  I will never learn!

During all this downtime, I’ve been trying to stay positive and shift focus to my weight training.  I’d love to build a little more mass than I had last year, and now seems like a great time to do it before I start training for my ultra again, so I’ve been eating slightly over maintenance.  The hardest part for me when it comes to adding on some muscle is accepting the fact that there is going to likely be some fat gain.  I just hope it’s smallish!  Then again, any gained fat should shred off pretty quickly when I start building mileage up again.

After only 2 months of returning to lifting, I am lifting at and slightly above what I was before surgery.  Muscle memory is sweet!  I was told I can’t do situps anymore, so I bought 20 lb adjustable ankle weights and do modified leg raises which are quite effective!

I’m still doing a full-body routine, because I really enjoy long workouts.  There are pros and cons to splitting it and not splitting it, but I figure the biggest pro is whichever one you enjoy doing the most!  I think if you are going to stick with full-body workouts, it’s a good idea to change up your routine from time-to-time.  If you always start with pull-ups and pushups, and give those 110%, then chances are you’re not going to be able to give 110% to bicep curls and French press afterwards.  So, I think it’s important to reverse, switch up, or do alternate exercises every 2-4 weeks or so once you’re well-adapted to your routine.  Of course, other good options are to lift in circuits, supersets, or drop-sets.  It’s all something you have to play around with and experiment to find what works best for you.  Nobody has the answers… that’s the most important lesson I’ve learned when it comes to lifting or even running.  Takes a lot of figuring shit out on your own.

Right now, I’m lifting 4x week and stacking it with Insanity.  Some people warn against doing this, but I have yet to see why and plan to find out for myself.  In the past, I did a milder version of stacking the two and can’t say I noticed any negatives in doing it as long as you have the energy.  I lift every other day, and off days are always Insanity days (usually a month-2 workout).  Twice a week, I lift and then follow it with a month-1 Insanity video (preferably something like the Pure Cardio workout).

Enough of that!  Get out there and go long!

2 thoughts on “Down with ITBS – Back to the Weights

  1. Kelly says:

    Wow, I am right there with you. I started marathon training in January after a few months of very sparse running, did a nine-mile run and felt great, then felt the ITB pain a couple days after. I spent a month doing very little on my legs and incorporating foam-rolling to no avail. Now, I’ve decided to return to Insanity to actively recover and strengthen all of those muscles. I’ve had very minor piriformis issues in the past but never ITB problems. Ugh…the things I would give up to go back in time and prevent this! Good luck with your recovery.

    • Tara says:

      Ahhh, it sucks, doesn’t it? Let’s hope we are finally on the path to full recovery! I managed a slow quarter-mile run today without pain (gasp!). I plan on adding a little more every other day to test the waters. We shall see! I wish you a speedy and pain-free return to running real soon! Dig deeper! 😉

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