Injury while running still giving me pain?!


Question:

Injury while running still giving me pain?

I started running in February of this year. Everything was going according to plan until I injured the muscle around my hip. At least that's what I think I have done!
I felt it niggling one day while out running so had a break for a few days when I went out again after only 5 minutes I practically collapsed! and had to get my husband to come pick me up in the car as I couldn't even walk on it.

I rested for 5 weeks no excercise at all, just the usual everyday getting around. I also practise Yoga and eased myself back into exercise with gentel yoga practise. I have now started working out to DVD's (Davina's power of 3 and Nell McAndrew's Ultimate workout) and OW! I'm in pain again.

The muscle is a little tender to touch but it feels really deep inside the tissue (if that makes sense) right near the bone. It is a little uncomfortable to walk but not what I would call painfull but if I run on it or jump it really hurts.
What have I done? Why after 5 weeks rest is it still hurting!


Answers:

That sounds like it could be and illiotibial band problem or IT band issue. The IT band runs from your hip all the way to your knee and is commonly irritated by runners. It always require some rest but if you've taken 5 weeks off it could be something else. I can suggest a stretch to work the IT band...stand facing away from something at knee heighth and knee length (such as a bed). Take the leg opposite the one that hurts and put your foot on the bed. Rest your ankle on the edge of the bed and then bring both knees together. One should be on the bed and one flat on the floor so you're standing on one leg. As your knees are touching, tighten your butt and stomach muscles and lean forward very very slightly maybe 5 degrees. You should feel this stretch the IT band on the straight leg. If doing this doesn't stretch the muscle that is sore, then it probably isn't an IT problem.




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