Posted by: Armand | August 6, 2010

Keeping up diligence with my ITBS physio exercises

This isn’t easy.  It’s never been easy to maintain a fixed regimen of daily, tedious, repetitive, and in this case distinctly painful exercises. My routine involves:

  1. Morning rolls on the foam roller – 3x sets of 10 with pauses on the particular pain points for as long as I can bear. I started just on the injured side but am extended to both legs as my left side seems pretty tight too.
  2. Knee bends – 3x set of 10, one legged, slow, pointing my kneecap between my second and third toes (working against my tendency to roll in). Just the right leg at the moment.
  3. Standing on one leg for 2 minutes (more uncomfortable than it sounds)
  4. Hamstring stretches

I’m probably worst at forcing discipline with (4), as is always the issue with stretching.

However, between my newfound passion for running and determination to get on the road again, and my primary external motivating factor (wanting to be in shape and impress my beautiful, increasingly pregnant wife who is understandably scornful about my determinations on quantifying pain) – I’m managing something of a routine. As I head to the village this weekend, I take with me a foam roller and all the willpower I can muster.

Wish me luck – hopefully next week I hop, which is the last recovery stage before being allowed out on the roads again – but it might be a couple of weeks yet!

Postscript: Sorry this is turning into an injury blog at the moment. normal running service will resume soon as I can manage it!

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Responses

  1. Some late encouragement.

    That routine sounds tough. Can’t really empathise since I’ve not had the run of bad luck that you seem to have put up with.

    Keep it up though – it will get better and will all be worth it when you’re back on the road.

  2. Just been reading back. You’re having a tougher time than I thought. Sounds like you’re getting an improved vocabulary for pain in the meantime.

    Does your foam roller double as a decorating tool?

  3. I’m impressed by the continued passion. Injuries suck, but don’t rush things since it will only mean more pain in the long run.

    In the mean time it gives me an opportunity to catch up. Perhaps we can go for a run next time I see you (whenever and wherever that may be)?


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