Last time I mentioned running on the blog I wasn’t running, but rather cross-training a lot. I figured an update was due even though much hasn’t changed.
For those of you that don’t remember, I first noticed some weird IT band tightness and aching on the outside of my left knee in the middle of October. I thought I was being smart about it and skipped a few runs, foam rolled and tried to do as much at-home strength work as I could, and crossed my fingers and toes. Unfortunately that wasn’t enough and by the end of October I had full-blown ITBS. I had to drop out of the Philadelphia Marathon, but assumed I would be back to running by the end of November at the latest. Well, here it is the end of December and I’m still not really running.
The funny (and frustrating) thing about this injury is that it doesn’t hurt unless I’m running. I can walk miles and have no issues, go to Refine Method, take a spinning or yoga class, and feel fine. But previously, if I went for a run, I’d start to feel discomfort that turns into pain anywhere between miles 2 and 4 (when it starts to hurt is random – depends on the day!). So as you can imagine, I’ve been doing everything but running. It stinks that I haven’t been able to run, but I’m thankful that I have access to so many different kinds of cross-training to help keep me sane. And it doesn’t hurt that I’m already seeing results from my Refine Method classes!
When I realized a few weeks ago that the ITBS wasn’t going to go away on its own I decided to visit a Physical Therapist. The first visit was an assessment where she had me do lots of walking, random movements, and basic strength tests. It was determined that my IT band and hamstrings weren’t actually that tight, but that the general area was tight and weak…. including a weak butt and core. I was given instructions to continue my at-home strength work (clam shell variations, leg lifts, etc.) and to come back for some manual massaging, stretching, and Graston. I also made an appointment for (and had) my first ever massage.
Originally I had dismissed the idea of going to Physical Therapy. I assumed they would just tell me to keep doing the exercises I’ve been doing without much else. It hadn’t even crossed my mind that they would be able to do manual massage and some myofascial release, which could be a huge help considering the injury I have. So when I went for my second appointment and she took out what resembled Medieval torture devices, I knew things were about to get serious (and painful). I’ve heard horror stories about how painful Graston is during as well as after, and I’ve seen pictures of some gnarly bruising. I don’t know if I just have a high tolerance for pain or my PT was just being gentle, but it really wasn’t that bad. Sure, it was uncomfortable, but it wasn’t painful at any point. What I found most interesting was when she’d be working on one area, and another would hurt… goes to show it really is all connected!
I’ve had two more Graston and massage sessions since then (the second included some serious knot removal from my glutes), and as I mentioned earlier, I got my first-ever deep tissue massage on Sunday. Now if we want to talk about something that was simultaneously relaxing and painful, that would be it. Since it was my first massage and I’ve been dealing with injury, I splurged and went with 80 minutes versus 50… and it was worth every penny. She spent plenty of time with my legs and glutes, and on top of feeling relaxed when I left, I felt as though my legs were ready to run. So, that’s exactly what I did. On Monday during lunch I decided to go for my first run since December 1st (with only 3 runs before that in November).
I ran two pain-free miles! It wasn’t fast, it felt kind of awkward, and I spent the whole time worrying and waiting for that twinge of pain to start outside my left knee, but it never did. I had a slight ache outside my right knee for a moment (before being stopped at a light), but I’m hopefully that was just getting the cobwebs out. I’m hoping this is finally the end of my ITBS drama (it’s been 2 whole months!). I’m going to start out slowly and work my way back to regular running at a much slower pace than I have before, and I’m going to keep up with my strength work and cross-training… something I always say I’m going to do, but never fully follow through with. I’ve decided that 2015 is the year I become the strongest I’ve ever been. I need to invest in myself and my fitness (both running and just overall). I’m excited to see where it takes me. #GetStrong2015
Have you ever had a sports massage? Love it? Hate it?
4 thoughts on “Running Update: Physical Therapy & Massage”
Yes. I love this post. It sounds EXACTLY like the ITB pain I was having last year around this time, that cause me to drop out of Philly too. I thought it would go away, and be scared for that twinge between miles 2-5. Strength training (crossfit for me) has made a HUGE difference and I haven’t worried about that ITB pain in months! Good luck with PT and keep up the massages/strength! Can’t wait to see all of your speediness in 2015.
In my opinion, sports massages are necessary for marathon runners! #scrotum2015
I’m really happy for you and I hope this is the end of all that junk.
Would you be willing to write an update to this entry? Specifically about your recent success with PT and kicking ITBS? Like, what new exercises & stretches they told you to do? I’ve been battling mine for almost a year, realized I couldn’t self treat in November and have been in PT ever since. I have made NO progress so far and am wicked discouraged. Nothing i’m doing seems to be working – something went right for you and i would love to know what you did! I don’t think my insurance will cover another round of PT with a new therapist so i’m back to scouring the internet for advice.