Almost

I have been feeling a lot better about my leg these last few days.


There is this one ridiculous tight spot on the outside back of my knee which is being stubborn. This was the spot which hurt most when the injury first flared up, so I suppose assuming it will be the last to heal is reasonable. Think I will get the magic hands of the physio to sort it out.



The rest of the leg is getting there though. I am following a fairly well-timetabled and rigourous rehab/fitness regime which I hope is properly going to gradually bullet-proof me. Here it is below:


Monday:

• AM: Rolling both IT bands on the foam roller and going over my legs with the percussion massager
• AM: Single leg squats, one leg deadlifts, bridges and then the MYRTL routine (video below), Frankenstein marching band (also below)
• PM: Rolling/massaging

Tuesday:

• AM: Rolling both IT bands on the foam roller and going over my legs with the percussion massager
• PM: 20 minute kettlebell strength routine
• PM: Rolling/massaging

Wednesday:

• AM: Rolling/massaging
• AM: Squats, deadlifts, MYRTL, Frankenstein marching band
• PM: Rolling/massaging

Thursday:

• AM: Rolling/massaging
• PM: Kettlebell HIIT workout (HIIT = high intensity interval)
• PM: Rolling/massaging

Friday:

• AM: Rolling/massaging
• AM: Squats, deadlifts, MYRTL, Frankenstein
• PM: Rolling/massaging

Saturday:

• AM: Rolling/massaging
• AM: BOOT CAMP - The highlight of my week :)
• PM: Rolling/massaging

Sunday:

• AM: Rolling/massaging
• PM: Kettlebell cardio endurance workout
• PM: Rolling/massaging

As you can see, it is a bit rigourous and time-consuming. I think when I get past this bout of ITBS I will probably be able to ease off the rolling and massaging a bit - might even push down a bit on the other strengthening exercise I'm doing because I would hope to just need to run and top up my strength and looseness. I can't go back to doing nothing though because that will leave my legs in a ridiculously shoddy state...again!

Anyways, the MYRTL referred to above is this:

And the Frankenstein marching thing is this, taken from this link here:

Karen Ward comes to our rescue here. The brilliant, creative, Atlanta personal trainer (see her web site at http://www.dynamicfitnessconcepts.com) has developed an excellent exercise for advancing ITB function and strength during running, an exertion which will keep ITBS at bay. Her routine is calledFrankenstein Marching with a Band (Karen has a sense of humor, too).

The drill is straightforward to carry out. To perform Frankenstein Marching, stand on a stretch band, with the handles of the band in your hands and the middle portion of the band directly under the arches of your feet. Cross the band handles in front of you, so that your left hand is now holding the handle which was in your right hand and your right hand is holding the left’s. This will make an X in front of your legs with the band. Then rotate each arm out to the side, so that your thumbs are pointing laterally.    Retract your shoulders, and keep your feet parallel, shoulder-width apart, pointing straight forward. Walk forward briskly with relatively straight legs while maintaining a standing-tall alignment. Keep your head up and pointed straight forward (don’t look at your feet). Avoid the common mistakes associated with Frankenstein Marching - feet turning out as you move forward, distance between feet too small, head directed downward, and shoulders falling forward.

After a few steps, you’ll begin to feel your ITBs zinging eccentrically, but that zinginess and resulting ITB fatigue will be far better for you than the six-week bout of ITBS which Frankenstein Marching can help prevent. Start with 2 X 15 meters of Frankenstein Marching as part of your warm-up or regular strengthening routine, carry it out a couple of times a week, and progress to 3 X 20 meters with a much-more-resistant stretch band. When you do, you’ll be keeping yourself out of future ITB peril. And while no scientific research has been conducted in this area, the increased control of adduction you’ll gain by strengthening your iliotibial bands should enhance your running economy, an important predictor of running fitness and performance.

Hope you guys find that helpful.

Enjoy :)