Today's Workout Thread

[Thug]

I'm not a physiotherapist, so don't take this as gospel, but it sounds very similar to what I went through at the beginning of my running adventures.

It is likely your IT band, it runs from your knee, up the side of your leg, up to your side. Basically, it is stronger than the muscle trying to pull your kneecap inward, therefore causing the discomfort in your knee, leg, and lower back.

......

Very possibly ITB (Illio Tibial Band Friction Syndrome) but before I suggested that, I wanted to eliminate the possibility of incorrect shoes.

ITB is generally as a result of going to far, to soon, to quickly!!

Not a nice injury and I've experienced it on both of my Comrades!

[Thisisclog]

2k of stairs this morning, followed by a 13km run. Pre-race physio today, then rest tomorrow, short hill walk on Friday, then off to Crowsnest Pass for Sinister 7 ultra relay on Saturday.

[Chevhead]

I would highly recommend seeing a Physical Medicine and Rehabilitation (PM&R) physician, also known as a physiatrist, or a good physical therapist. I spend years dealing with very similar issues of tight hamstrings and lower back pain after exercise. I improved my flexibility with yoga, strengthened my core, addressed my IT band, worked on my psoas, my piriformis, gait analysis, orthotic inserts, etc. Nothing helped. It took my physiatrist about 10 minutes to diagnose that it was a very specific tightness in my external hip rotators (which are tricky to stretch by yourself). It took a few weeks of addressing that very specific problem to fix the issue that had plagued me for years. So you can randomly try one thing after another and hope you stumble onto the answer or you can get some expert help.

Oh man... I probably SHOULD go get this done...
I will have to try and look one up in my area.
THANKS!!!!!!!!!!!!!!!!!!!!!!

Very possibly ITB (Illio Tibial Band Friction Syndrome) but before I suggested that, I wanted to eliminate the possibility of incorrect shoes.

ITB is generally as a result of going to far, to soon, to quickly!!

Not a nice injury and I've experienced it on both of my Comrades!

This is EXACTLY where it hurts.
Going to far, to soon, to quickly sure sounds like me...
I can never just get into something slowly....

[Leatherstockiings]

Strength training on Tuesday:
Squat Jumps 2x10
Dumbell squats 3x6
Bodyweight lunges 2x8
Bridges 30 secs botth leg, 2x20 single leg
Crunches 2x30
Single leg balance 3x30
Standing calf raise 2x10

Cardio on Wednesday: 3.5 mile run with four 100 meter intervals

[Thug]

Oh man... I probably SHOULD go get this done...
I will have to try and look one up in my area.
THANKS!!!!!!!!!!!!!!!!!!!!!!




This is EXACTLY where it hurts.
Going to far, to soon, to quickly sure sounds like me...
I can never just get into something slowly....

The best way to overcome ITB is stretching.

Have a look at these stretches. I would stretch morning and evening and within a week you should have some relief.

https://b-reddy.org/2012/03/04/the-b...-stretch-ever/

5 Great Iliotibial Band Stretches

My personal favourite stretch though is this one and it has helped me tremendously, is where you twist your torso one way whilst pushing your knee the other way.

[whoever]

The best way to overcome ITB is stretching.

Have a look at these stretches. I would stretch morning and evening and within a week you should have some relief.

https://b-reddy.org/2012/03/04/the-b...-stretch-ever/

5 Great Iliotibial Band Stretches

My personal favourite stretch though is this one and it has helped me tremendously, is where you twist your torso one way whilst pushing your knee the other way.

Ahhh joint osin, the gift that keeps giving and much like the younger dimming that was attacked at the hip to pester you, just because mum say th take 'em with you.

[Firefighter2]

-3x10 Benchpress
-3x12 Fly's (Pec Deck)
-3x12 Reverse Grip Bent Over Barbell Rows
-3x12 Standing Dumbbell Curls
-3x10 Dumbbell Tricep Extensions, (on flat bench)
-4x12 Leg Press
-3x10 Standing Overhead Barbell Press

[Phil129]

Had a good arm/shoulder superset on shift today.
-2 warmup sets 4 working sets 8 reps dumbbell push press
-3 sets 10 reps D.B. lateral raise
3 sets 10 reps reverse cable fly
-3 sets 10 reps front del raise
3 sets 10 reps upright row

-2 warm up sets/3 working sets 8 reps
ez bar curl
Skull crushers
-3 sets 10 reps bench dips w/weight
3 sets 10 reps hammer curls

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[Leatherstockiings]

Thursday's strength training:
Dumbell press 2x8
Swimmers press 2x8
Tricep bench dips 2x10
Pushups 10, 15, 15
Front/side raises 2x6
Superman's 10
Back extensions 10
Bicycles 2x20
Plank 45 secs

Friday's cardio: 4 mile trail run with four 30 second hill repeats.

[Phil129]

Thursday's strength training:
Dumbell press 2x8
Swimmers press 2x8
Tricep bench dips 2x10
Pushups 10, 15, 15
Front/side raises 2x6
Superman's 10
Back extensions 10
Bicycles 2x20
Plank 45 secs

Friday's cardio: 4 mile trail run with four 30 second hill repeats.

Looks like a good cardio portion. Nice work.

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