by Lindvaettr » Sun Sep 10, 2017 9:59 pm
Ms. Glasses, I made a foolish mistake today. I did a 13 mile run yesterday, and figured today I should take it easy, so I was just going to do my standard 4-5 miles. Halfway through, at my normal turnaround point, I was feeling pretty good, so I ended up going another 1.5 miles each way, for a total of 8. By mile 6 or so, my knee was suffering some pain. It was coming and going, and mostly my legs were just tired at that point, so I finished up going pretty slowly. After sitting down for a few minutes before going for a short walk (to avoid blood clots and such after distance running), I stood up only to find that my right knee (or rather, my IT band right next to my knee) was hurting really bad. The walk helped loosen it up while I was walking, but still it goes back to being very painful if I sit or stand in one place for even a minute or two and then try moving it again.
My initial thought is to foam-roller the shit out of it, put ice on it, and walk around every few minutes to keep it loosened up. Is this wise, or should I just do ice and rest? To follow up, is there a good way to handle IT band stuff like this long term? Again as an initial guess, I would think foam-roller + daily wall sits or something similar, but if you have any advice in this area, I'd love to hear it.