photo credit: Justin Jay
Trying to fix a stubborn injury can be demoralizing.
And I’m not just talking about the crying in public, or getting passed by a nun with a limp while you stagger home from a failed run.
I’m talking about the bare-ass nakedness of your weaknesses getting exposed in the effort to return to health.
There are the physical weaknesses of course, (the reasons you got injured in the first place,) that are uncovered as soon as you go to a doctor or physical therapy. As strange as it sounds, you go to these people hoping they find something wrong with you, thereby identifying at least one good reason why it’s taking you so freaking long to get healthy.
In no other area of my life will I pay money to have a person tell me straight to my face that I’m terrible at something, but when I’m at the doctor unsuccessfully attempting a “single-legged turn-a-ma-jigger” I want him to say, “You suck at that. That’s the reason you’re injured,” and when he does I want to jump up and give him a big fat kiss on the mouth, but also grab a hanky.
If an injury drags on and on, you get progressively less excited when someone uncovers a new “weakness” that might be the source of your problem: Weak glutes; muscle imbalances; scar tissue; fascia tightness; lack of flexibility; neural misfiring; bad motor pathway habits; lack of core strength.
Before you know it, you have a laundry list of issues and a binder full of strength exercises. After enough time, even if the therapy is world class, you start to feel like nothing works properly and you can’t understand how you ever ran well in the first place.
Sweet.
This is a funny clip from Forgetting Sarah Marshall (thanks MBS) that illustrates my life right now:
And Then There’s the Mental Demoralization
After chasing my IT band problem around for three months, thanks to good treatment I finally put together three weeks of running in February and I start to let myself feel excited and dream again. And then three weeks ago, my knee decides to hurt like a mofo during the cool down of a workout, erasing my progress in one swoop.
I’m faced with a two mile walk home, and while I maintain my composure on the outside (barely), my mind spirals fast. How did I let this happen? Things were going so well. Why did I do that fartlek on the soggy trails with the team after a night of hard rain? What was I thinking? Why didn’t I run on the pavement alone? Why do I live in this God forsaken rain-soaked shit hole?! Why am I doing this stupid sport?! Why am I letting this make me feel so awful?! I can’t believe I’m letting myself get this upset and irrational!
The Olympic Trials are in less than four months and I can’t even jog a 5k much less race one. This is clearly not how I pictured my season shaping up. As I walk home there are no tears. I hate everything. I want to hurt something. The fire inside me makes me impervious to the winter air. I can feel it, the rage, like a screaming kettle building inside me. It burns the backside of my eyes. I want to run over to those fisherman on the side of Pre’s Trail and snap their fly rods over my busted knee and hurl their open tackle boxes toward the river, watching the contents erupt through the sky like fireworks.
Even now, just remembering how that felt makes me panicky inside.
A Change of Scenery
After clearly reaching the end of my sanity in Eugene, I hopped on a plane to Phoenix two days ago to reconnect with JB (Dr. John Ball). I bought a one-way ticket and I’m not leaving until I’m unbreakable. I needed to get out of the grey and the rain and the home of the Olympic Trials, which has a way of sucking out your soul when you are unable to run. I needed to remove myself from it all and summon the healing victories of the past.
My awesome and understanding PT from home, Robyn Pester, (who helped provide the therapy to bring me back from Navicular surgery in 2008/2009 to win the USA title in 2010) sent along all her findings to JB in Phoenix so the transition will be smooth. I felt bad leaving after everything she has done for me, but she and I both knew that it wasn’t personal. No matter how good the cut of meat, it will rot if you leave it in the fridge long enough. It’s time to barbecue this bitch. Phoenix is the place where I am going to get back on my feet.
We did it last year. We can do it again.
____________________________________________
Sometimes it takes a long time to get to the bottom of an injury. Without knowing how to fix it, it’s hard to make a plan. Without a plan, some feel really lost. Does anyone have any tips for how to cope with that overwhelmed feeling when you can’t get to the bottom of an injury?
Although I am on a completely different level than you I feel your pain. Last year, well two years ago, I was training for the Nike Women’s Marathon and was so excited to do it and not completely suck. Well, the training hit a snafu when my long run reached about 13 miles. I too found myself gimping 2.5 miles back to my car, sitting on a bench, on the side of the road, in a little ball, with a bright red face wanting to cry. It hurt like nothing I’ve ever felt before. I thought my knee was going to fall off, my hip was going to explode…err!! I’ve never been more frustrated and disappointed in my life. So I did the best I could, went to the Marathon after watching a friend kick ass in the Ironman World Championships in Kona, ran 14 miles and sprint walked 12.2 miles. At mile 24ish, the pain was almost unbearable and I actually started crying. A sweet lady asked if I was ok and I hobbled off and eventually ran the last mile in. It was awful, I couldn’t walk for a few days. I went to a sports medicine doctor, mmm4 months later, who kind of looked at me like why did you wait so long to come in. Anwser…I had to pay $75 a session for a PT person who didn’t pay attention to me. Nice…NOT!! So I took what they gave me, started stretching, using the roller (ouch) and started to run. It wasn’t until I added yoga in the mix that things started to really get better. I’m now training for a 70.3 (your husbands awesome and I love his glasses!!) and have found that mixing up my training is very beneficial to my leg.
So the lesson I learned is not to feel bad for yourself. I did this, gained weight, and felt like a complete loser. Now, I’ve decided if I can’t run, swim, if I can’t swim, bike, if I can’t do any of it do a zillion sit ups, or maybe become a profession arm wrestling champion :)…find something. My overly competitive attitude can only take so much blah, if you know what I mean.
I hope your time in Phoenix is amazing and the sunshine fills you with happiness!!
Lauren, get the “h” out of that rain-soaked northwest. You need sun, dear, yes the real sun that gives you vitamin D that helps make your makes your bones strong and your face bronze and your soul sing with sheer happiness!!! A change in attitude is much easier when you are truly happy with your state of mind. Use your hard earned money and go where the weather is sunny and warm.
YES JUNE!
Lauren, what you said about “Who” is most important for acupuncture. Otherwise it is just somebody sticking needles in you. Get somebody who’s trained, and is approved by Chinese folks. Then, it is AMAZING.
Graston +miles foam roller. Six years of ITBS gone. Buhleed dat. Do it if you haven’t already.
Word.
Graston, manual massage, and strengthening exercises took care of mine. Best of luck, if there is any runner out there who can come back ready to go, it is you! I truly believe you will be ready to go. A day at a time, controlling only what you can control, and you’ll be awesome.
Thanks Erica.
Lauren,
As sorry as I am to hear about your struggles, it’s comforting to know that someone else is going through this difficult time! I really feel your pain and would never wish it on anyone!! I have faith that you are going to come back stronger than ever. It always seems to help when hearing other’s similar struggles, so maybe this will help you:
This is my last season of eligibility, and I had big dreams of breaking some school records and possibly even winning the National Championship in the 5k. My training has been so inconsistent, because after every workout, I’d have to take it easy again for another week, since my leg would flare up. I’ve got this nagging pes anserine tendinitis and it is absolutely killing me physically and emotionally. I can’t tell you how many times I’ve spontaneously burst into tears and how I feel like my whole world is crashing down.
I had to laugh when I read your post, because I had your exact thoughts of wanting to hurt something! I’m so angry and have asked all of those questions myself. I had such promise, and this is how it’s going to end?! Maybe I’m being a little dramatic, but I haven’t been able to run in over 3 weeks, and aqua running is driving me insane. I’ve been to so many doctors, PT’s, chiropractors and trainers, but none have given me clear-cut answers as to why this has happened. What am I supposed to do?
I was at my wit’s end on Monday and marched into my coach’s (Steve Scott) office to tell him that I was done, I can’t do it anymore, Nationals are out of the question. He convinced me that I’m going to be ok and to trust him that my fitness is still there. He told me he was able to run a 3:57 mile on 3 weeks of aquarunning. That made me believe again.
It was at that moment, I realized that I needed to surrender. I knew that I wasn’t in control anymore. God has given me this obstacle for a reason, and I know it’s only going to make me stronger…and hungrier for success. I’m telling you, my attitude changed at that moment, and my leg is already feeling better. I ran 2 miles pain-free yesterday and am about to head out and try another 3. I feel hopeful again, and maybe there is a chance that I can be a contender come May. 🙂
I can’t give you advice, but can only encourage you to hang in there. We really look up to you and believe in you. Just stay strong and positive and good things will come. Attitude is everything.
Good luck!
Suzanne
Suzanne- what are your symptoms of your pes asernine tendonitis? I’ve been diagnosed with the same thing and it is so frustrating? Have you tried the last resort of getting a cortisone shot? I did, and it has completely eliminated my pain. I”m scared, though, because now I can’t tell if I’m healing or if it’s just the shot. I feel the pain when I raise my leg up on something to stretch it, pulling my foot out of my shoe, and when my leg extends out right before striking the ground. It feels good to run uphill and horrible to run downhill. Just curious what your symptoms are so I know whether or not I”m on the right track for a diagnosis. At first they thought I had a torn menisus/cartilage damage due to the symptoms being so similar to those type of injures. Good luck on your healing- I hope you have relief soon and can smash your school record 🙂
Hi Courtney!
Sorry, I didn’t respond sooner. Your symptoms are very similar to mine. I think the pain was the worst when I would sit in class for a few hours. When I tried to stand up, my pes would lock up and I could barely walk. Everything else was the same, I couldn’t stretch my hamstrings, it hurt so bad, which is frustrating since tight hamstrings seem to be the cause! It also hurt to extend my leg. The PT says that that leg is very unstable and I hyperextend that knee, so I’ve got some KT tape on the back of my calf up to my hamstring, which seems to help.
I haven’t gotten that shot. I was taking ibuprofen twice a day for 2 weeks, and I also put Voltaren gel (topical anti-inflammatory) on that spot. Those two things really helped along with PT and icing 2-3 times a day.
I took 3 weeks off of running completely and did aquajogging about 6 times a week. I started running again last week and am now up to running 8 mi/day without pain! It still hurts just a little bit to press on my pes, but it’s almost gone.
The exercises that I do are all active stretching, which I am now a HUGE fan of, and I’ve been doing them twice a day and before every run. The exercises mainly focus on my glutes, hammies, and hip flexors.
1.) Lie on your back with legs together and bring one leg up as far as you can, alternating each leg. Do 20 reps on each leg. (I used to only be able to bring mine up 45 degrees, now I can do 90!!) Put both arms down at your sides with your palms down and really press the ground while lifting each leg. This apparently helps to trigger the right muscles.
2.) Lie on your back, bring one knee up to your chest while leaving the other leg bent with your foot flat on the ground. Lift your bum and hug your knee so that it doesn’t leave your chest! I could barely lift my bum before, and now I can really get it up! Make sure to keep the other knee knee straight, so it’s not wobbling all over the place.
These are the two things that have really saved me, along with my foam roller and icing. I’d love to hear how you’re progressing! I hope things are going better for you and that the shot has left you without any pain! Good luck!
-Suzanne
Thanks Suzanne. You DID give me great advice. And you are right on with the surrender. Acceptance, surrender…these things seem to be the key to turning around situations that just keep spiraling downward. Good luck with your season. Let it be what it is.
Hi Lauren,
I have definitely had my share of IT Band issues! I cannot completely know what you are going through because every person is an individual, but I can tell you that yoga helped me to recover. I have chronically tight hips, which leads to all sorts of issues if I do not do my yoga exercises. I could give you specific poses, but I feel like they were all helpful for me! And yoga helped relieve the stress I was feeling from not being able to run. Wishing you all the best in health and happiness!
Thanks Angie,
I’ve heard multiple people mention yoga as something that has helped. Which kind of yoga do you practice?
Hi Lauren! I usually practice yoga at home using a few favorite DVDs. I love any yoga DVD hosted by Suzanne Deason (she has such a soothing voice and the pace of the workout is really nice), and I also use a Baron Baptiste yoga DVD called “Long and Lean Yoga” that is a good one to do if I am feeling strong. I hope you are starting to feel better and I hope you know how many people are pulling for you!
Going on 8yrs of calf spasms/Achilles/ITB that is solely due to screwed up mechanics from trying to race on a pulled hammy for 6 months in 2003-2004. . Finally (maybe?) seeing some progress after seeing Shawn Allen of the gait guys.
I very much know what you mean about wondering how you ever ran in the first Place. Best of luck.
Lauren,
You are such a great communicator: look at the amazing responses you have so far! Now you can write an ITB book too:)
ITB is a stubborn injury. As you know. After college, I was training full-time with a bogus gear contract but full of hope and drive. Classic: best shape of my life, 2 days after my best workout EVER, sudden L. knee pain after long run. This was in the bad old days (early 90’s), we knew less about everything. I went after that knee with rest, ice, massage, 2 cortisone shots (like I said, bad old days), stretching, PT. Nothing. Pain within one minute of running. For 6 months. I was done. After 6 months of cross-training and despair, someone told me about miracle healer Gerard Hartmann, who at that time was living in Gainesville, FL. I committed to going down there for a week. Transformation. After 2 days I ran 20 minutes pain free. At the end of the week I was completely cured.
My ITB has never flared again.
Gerard basically does a combination of aggressive massage (as in, tearing the myofascial scar tissue between the tensor fasciae latae, the vastus lateralis, and the ITB–I was incredibly bruised) and stretching. He strapped me down to a table with seatbelts so I couldn’t cheat the stretch, and re-set the quad “set-points” or proprioceptors. I couldn’t tell you which is more painful, that or 3 kids with no anesthesia. But it was completely curative.
When I am healthy and running, I make my husband do “the stretch” once/week, just to keep the quad set right. We modified it so it is an assisted stretch (impossible to fully stretch your own quad)…basically the stretcher locks the stretch-ee into a side lying position that completely locks the pelvis and then ranges the quad through full range of motion until the heel touches the butt….prob would need to demonstrate by video or in person. I have treated >10 ITB cases just in the last 1-2 years and even the toughest cases (4 months or more of no running) have completely resolved within 4-6 weeks. I usually combine Graston with “the stretch” and massage.
Gerard is now famous, in Ireland (http://hartmann-international.com/1/About.aspx) but travels and people travel to see him also. I’m sure you know people that know him. Check him out, he works magic.
But the other part of my story is that when I was injured, I decided to move on with my life. Grad school, kids, etc. And it’s been great. But I always wondered what would’ve happened if I hadn’t been in such a rush to ditch the running roller coaster for more stability, because I know I didn’t come close to my potential. Which is why I’m now training and racing (slower!) as a master.
Now, you’ve had all kinds of crazy success, and so much more than your share of f**d up injuries. But if you know in your heart that you’re not done, then you’re not done. Your running talent will never leave you, and it’s up to you to decide when you want to leave your running talent alone for awhile to sulk.
You’ve got us all cheering you on, and our love is unconditional.
Hi
I’ve been struggling with an IT band syndrome the last two months and it’s been so bad that I haven’t been able to run since July.
Could you please tell me how to contact Gerard, do you have his email or something? I’m from Finland and would love to contact him and try if he could fix my it band.
Best
Ida
I found the muscle strenghtening exercise in Sam Murphy and Sarah Connors’ ‘Running Well’ really helped me. I also run a lot more on the opposite side of the road as it was suggested that the camber may have caused the problem.
Foam roller is a must.Have had and seen amazing results. I relate so much to this post, I am currently out of triathlon action due to neglecting my conditioning.I am probably not going to make a World Champs as a result.
NEVER neglect the back office work of conditioning and foam rolling!
This post reads all to familiar to me. Injuries and deadlines, doctors and “weaknesses.” It can be extremely stressful and dispiriting. But I have found that trying to focus on the positives in my life really provides me with some relief. For example: Yes, I have an injury, but at least I have a leg, or two — even better! You know… some people don’t. There are a lot of things we take for granted.
And I wouldn’t dare tell you how to treat an injury. That’s the last thing I want to hear when I’m hurt… people (especially unqualified people) telling me, “Oh, you need to try this.” And I’m like, “You think I haven’t? Idiot…”
Anyway, I wish you the best in your recovery.
I honestly don’t know if I have ever read something that cut straight to the core of exactly of how I was feeling at the same time. This is why I am a fan, you so eloquently put into words your own feelings and have such a willingness to share your fears that it gives me hope. Thank you.
I woke up yesterday with such hope for my running only to have it taken away on the first step of the run. After struggling with broken toes, achillies problems, foot problems, etc etc, I want so much to return to the NYC marathon healthy. It always seems so impossible. Thanks for putting into words what I can’t.
Get healthy…
Lauren,
You are an inspiration! From your determination and fierce competitiveness to your candid honesty as displayed above. Your comeback stories give hope to those of us striving to make a comeback. Thank you!
I too struggled with ITBS for months. Tried the stretches, the foam roller, and anything else anyone suggested in my desperation to be able to run again. I tried taking several weeks off. None of it worked. Finally in desperation I went to a PT here in Boulder that specializes in running form. Interesting to learn that at age 38, having run and raced my whole life, that I had been doing it wrong. I could go through all the little details, but the thing that I had to retrain my body to do was to not push or pull with my legs. Meaning not to try to push off the ground, or paw at the ground and pull the leg through as it were. To lean forward slightly, fall and lift from the hip. One fateful day when I finally figured it out, the pain magically went away. I hope you have your fateful day soon.
Lauren,
Sorry to hear about your IT band issues. I’ve been a Massage Therapist for 12 years, and I do a lot of work on runners injuries. You need to find a Massage therapist that does myofascial release of the IT band and it’s surrounding tissues. If you find a Rolfer, that will be good as well. You have to release the IT band as much as possible. I have to tell you, it sucks, very painful, but the release will allow you to recover and stretch, and you will be able to foam roll and start running again. You’ll need at least 2-3 treatments, but you’ll feel the results almost immediately.
Good luck
Bill
This is where I refuse to dispense advice or tell you things you already know. I’m rehabbing an injury myself, and I know that often does no good at all-regardless of how well meaning the gesture.
Injuries suck. They take the most mentally tough competitors and make them question everything. Feel the frustration, do the work. Stay the course. Regardless of the outcome, you’re an inspiration in my book for being so open.
You have no idea how many injuries and setbacks I’ve experienced as a college runner and how hard its been. If you can’t get through an ITB issue then no one can.
Others have been in your position and worse.
My IT band decided to rear it’s ugly head a month before Boston this last year. Never had any troubles with it in the past and a month before the biggest race of my life, it decides to drive a knife into my knee.
On the tip of a couple of friends I tried Graston. I had two sessions of Graston done the two weeks before the race. And it worked! I ran Boston without any pain!
Don’t know if it was the Graston alone or the fact that I didn’t really run for more than 3 miles the two weeks before the race, but my IT issues are gone and haven’t been back since.
Here’s another video done using a more passive variation of the stretch that helped me. This guy was pretty desperate, and, thankfully, it helped him pretty quickly.
http://www.youtube.com/watch?v=mlYM3KWwrGY
Sadly, no cats. Also, you’re a ******* animal and nothing is going to stop you. Stay positive. Cheers!
These may have been mentioned, but:
-foam roller from hip to knee
-self-massage in Epsom-salt bath (get thumbs in IT as it emerges from quads)
-when doing “crossover” stretches YOU MUST PUSH YOUR BIG TOE DOWN for best results
-one-legged balancing – intentionally moving/bouncing to loosen/strengthen lateral hip/leg
Lauren,
I know you’re an extremely busy cat with boatloads on the go but I keep thinking back to when you first started this website. You had me hooked after your first post. Back then you were blogging daily, or daily-ish when life was busy. We heard the good, the bad and the ugly of your efforts to get fit and healthy again whether it was a page long post or a few short sentences. I can empathize that it is emotionally draining and exhausting airing your dirty laundry on a daily basis but I am a firm believer in the purge. Get it out, off your chest and before you know it, or even realize it, things are turning around again. I don’t want to brag but you have some phenomenal fans who would love to offer you support on a daily, even weekly basis. Keep the posts coming – we believe in you no matter how dark things seem now.
Leg strengthening exercises have helped me a lot with IT band issues… I do the strength routine Jay Johnson suggests, videos can be found here: http://runningtimes.com/Article.aspx?ArticleID=16625#1
Lauren,
Thank you for your always honest and candid observations about everything. I’m so bummed to hear about your injury and I am hoping that everything gets back on track for you ASAP. I’m dealing with an injury myself, and it just freaking sucks. Your positive attitude is contagious and I appreciate it so much. Here’s to healing and getting back to what we love!
-Lauren
PS- I had only minor IT band troubles but the foam roller and lots of hip flexor strengthening seemed to help it go away.
Lauren, you have no idea how much I appreciate your honest words. I have told you before my daughter is having much the same type of year and to hear this from a “real runner” (she thinks she is a wanna be – a wanna be at 75 mpw – but wants so much more) will mean so much to her. I love where you say “why did I do the fartlek on soggy trails”? And I love that you actually put into words that you WANT the doctor to say “that is the reason you are injured” any reason will do. Just fix this please.
The Trials are 4 months away. I have never met you, I have never heard your voice but I can hear you. Your love, your drive, your need. You can do this. You have such a fire and a spirit and a I WANT. I know this! We are cheering for you over here! “We did it last year. We can do it again.” Yes, you can.
Hi, I stumbled on to this post and am inspired. Too lengthy to explain… I wish you well and healing. Thank you.
I really just want to cry for you… an intelligent, articulate and sophisticated student-athlete (i.e. someone who really studies their craft) who just can’t “go”… I feel your pain, literally and figuratively, and wish you the best for a happy and healthy return to your passion. Yes, there will be a time to soul search about when to call it good, but your inner fire is not to that point yet, I know. Stay tough mentally and fight those physical and mental demons with everything your spirit’s got… it will all pay off in the long run (pun intended). Best wishes.
Lauren, you don’t need medical advice from us uneducated swine. It’s time to pull out the big guns: Garlic (lots), Wolfbane, Voodoo. And a no-wetsuit swim from Riverbend Park to the Colorado Bridge.
I absolutely cannot wait to watch you burn a furious and pissed-off sub-60 final lap to nail your London slot, and during your victory lap the Hayward faithful will salute by pelting you with Picky Bars.
Lauren, I’m so sorry to hear about your IT Band. I’ve been nervous for you about your injury since I know the Olympic Trials are coming up and I know you must feel like all your training has been prepping for this one moment. And I’ve been waiting for the blog post that says you’re all better and had a fabulous day training. But I think there is something to be said for how people react “when the chips are down” or “under pressure”. If I am not mistaken you’ve done extremely well in these tough scenarios when you had been injured shortly before you’ve nailed a big race. There’s something that strengthens a person’s mentality when they know they aren’t necessarily as prepared as other people. I hope you get better physically, and I hope this mentality kicks in for you. Best of luck!!
I love your posts – I’m in month 6 of a random foot thing, about to head back to the doctor to explore if it’s a stress fracture rather than the soft tissue issue we’ve been working on for what feels like forever (involving massage, chiro, acupuncture, yoga, pilates, rolfing, PT, doctors, shamans, faith healers, etc.) Your post *totally* captures what injury feels like, and your clip from Sarah Marshall made me laugh out loud (with a cringing sense of familiarity.) Please know that I’m sending all good healing and energy your way, and that there are a ton of people pulling for you.
Lauren,
I can completely commiserte. Finally strung together 5 months of solid training for the half this weekend- hoping to blow it out of the water. After a 24 miler a few weeks ago I went out for a recover jog and an unidentified pain popped into my knee- felt like absolute junk. Walked a mile and a half home feeling bad for myself and indulging in some self demoralization. Went to active release and the chiropractor who told me my alignment was wrong, I was mistreated by a previous doctor, who knows what other problems lurked (i’m thinking a demon in my knee/it with a hammer at this point). Anyways, he gave me the all clear to run yesterday and compete sunday. 10 minutes of outdoor running later- pain’s back. I felt like running up to every once a week jogger I saw and kicking them in the shin becuase they could run and I couldn’t. Walked 2 miles back to the trainer’s and got on an alter G- 20 minutes of 6 min/mi pace pain free. I’m at a loss and frustrated beyond all reason as well. Now I’ve been getting up at 6 to foam roll before my 9-5, XT more foam rolling, more XT- so I feel ya. At least you’re in Phoenix now with the sun and the new pace, onwards and upwards is the only way to go. Keep posting, commiseration sometimes can be as cathartic as your next dose of naproxin.
Best,
Fiona @saltnsweet on twitter
Lauren, coming back from an injury like this is a kind of “wilderness” experience. You’re alone on a stark, cold landscape, just you and your own dark thoughts. You’re seperated from where you want to be, who you want to be with, what you want to be doing. It’s a time for introspection; for navigating and reconciling your troubled soul.
You won’t heal faster, knowing this; your injury is going to resolve itself in its own time. But the perspective may give you a better footing for moving forward. Best wishes.
Hey Lauren,
I am sooo sorry to hear about the unfortunate event of a plaguing injury, but I have to say I am very happy that you shared this with us. I have to say this article describes EXACTLY how I feel. I injured my knee back in January of 2011 and finally had to stop running in August of 2011. It’s been about 7 months now and my knee is still trying to recover from it and get back into running. I also live in Eugene as well so I feel your pain when you say that Eugene has the feeling of “sucking out your soul” when you are unable to run. Anyways, just wanted to say I’m glad you posted this (it reminds me that I am not the only one dealing with these kinds of things) and I wish you a quick recovery and a good season this year. Good luck!!!
Lauren..the pain isn’t down at the Fibular head by chance is it? Just curious.
Lauren,
I just wanted to say that your story is very familiar to me. 20+ years ago as a collegiate sprinter, I had surgery on both of my IT bands (lateral releases.) Recovering from the surgeries took longer than I expected. It took a long time for my body to respond properly to post-op physical therapy. I ended up redshirting for a year and instead of chasing the school record in the 400m, I ventured through the abyss of post-surgery depression. Finally the body responded and after redshirting I returned for last my two seasons. I only got a little bit closer to that record, and my definition of success on the track was forced to change – but I look back equally fondly at the post-op work to get back to the where I could anchor the mile relay with the pre-op chase of the record.
Meanwhile, as a middle-aged runner now, I’m glad that the physical therapy and general physiology have improved. The day, several years ago, that my PT said, “you have exceptionally poor ankle proception” I was insulted, confused, and relieved because better days were finally coming. I’m sure I’m doing the same exercises and treatments you’re doing and I’ll be doing those for the rest of my life (because if i take a week off from working the gluteous medius in the weight room or forget to wear my Pratt Straps for a week then I’ll start to feel some pain again.)
Anyway, thanks for your post that described so well those demons that I, too, faced as a competitive (though not at your caliber) sprinter while battling IT band syndrome. Good luck and I’ll be checking in on your progress.
Lauren,
I’m a high school track/xc coach up in PDX with lots of kids who get IT band issues. I am sure you get lots of crackpot, “no, my PT person is the best” responses. However, do I have a PT person who’s ability to get my kids up and running has been a godsend. He has treated everyone from entry joggers I know to elites. Second opinion/other treatment options should be taken when you encounter an injury impasse.
Let me know and I can give you his name and number via email; it seems unseemly tout someone too publicly.
Jacob Michaels
Franklin HS
XC and Track SE Portland
Thank you so much for putting this out there. I’m getting ready to write a similar blog post based on my own frustrations at being sidelined indefinitely. The unknown sucks, but sometimes the diagnosis is equally maddening. I currently have an annular tear at L4-L5 with nerve root contact- yup, fun times. On the one hand I’m so thankful this is my first sidelining injury ever, but on the other, it’s absolutely gut wrenching because I’ve trained my heart out and was running better than ever before in my life.
Stay strong and heal well…I have no doubt there are great things to come from you (and your IT bands).
I am sure that you are using your lacrosse ball against the wall a couple of times a day on your gluteus minimus and tensor fasciae latae and rolling out your vastus lateralis with the ball on the floor…finding and directly manipulating and eliminating those trigger points (knots and strands of tension in the muscle fibers that were causing your pain problem) by manually inducing ATP and oxygen into the sarcomeres (contractal units that make up muscle fiber) that are habitually stuck in contraction thus restoring the chemical environment which eliminates the energy crisis which in turn relaxes the sarcomeres . Trigger points will not go away by themselves. Even by taking time off and resting, trigger points that are causing your pain problem will just go from active trigger points to latent trigger points giving the athlete a false impression that the problem is gone only to have the pain problem come back months or years later. Direct manipulation is the safest and the most cost effective way to eliminate trigger points. Effective self-treatment is the most practical means to solve these repetitive-use myofascial pain and dysfunction problems. Good luck and God-Speed Lauren!
Hang in there Lauren! I battled IT band issues my frosh/soph year of college and ended up giving up (not just due to injury but other factors). I regret that decision on an almost daily basis. However, it is a problem you can overcome. If you want to run, and you still have the love of running, it will come back. I am now in the best post-collegiate form I have been in. I highly suggest foam folling as others suggested. That and believing that you can come back. We believe in you!!! Keep your head up! 🙂
Hi Lauren, injury detective work is frustrating, but ultimately once you nail the cause it should resolve quickly. As you say could be tiny tweak to motor program, little bit of extra strength needed or both. Don’t like the grab bag of fancy exercises, simple and closely related to running seems to work best. Thoughts on ITB http://www.runningtechniquetips.com/2011/11/iliotibial-band-syndrome-and-running-technique/ Good luck Brian
Lauren, have you tried prolotherapy on your IT band? It works wonders when inflammation is a problem. Graston has somewhat helped my legs but not IT band. Needling worked the best for my IT band and scar tissue in my legs; soleus, gastrocs, peroneus longus and brevis. Needling works fast, immediately, and you may need several treatments for long lasting effects. After 48 years of chronic pain, I have become a connoisseur of bodywork. Best wishes in your healing process.
Kenan
Hey Lauren, we were in touch a couple years ago about your foot…is it the same side? If so, have you had the fibula and interosseus membrane treated? Have your therapists tested and treated you bilaterally? Im sure they have, but….also, the Itb is part of the lateral myofascial chain extending from your navicular all the way up to your temporalis fascia on the side of your head…any dysfunction along that chain could bring out the weak spot. Good luck!
Just getting over an IT Band injury, and it was a combination of bad shoes (Nike changed the softness of the cushioning on the model that I’ve been running in for years and didn’t tell anyone, well, me) and weak hip muscles. Hope yours stops hassling you soon!
If you look at that photo of yourself at the top you are a crazy overpronator just while walking! See a podiatrist maybe?
Lauren. Whatever you do, don’t lose hope.I have an injury myself right now that’s lasted for over 8 month. And I can tell you right now that I have been so angry that I want to throw something. I’ve been so sad that I want to cry, but my eyes have run out of tears. Why do we do this sport anyway, right? But we’ve got to remember everything this sport’s given us. All of it’s highs, those long runs where you felt invincible. Think back to the time you won your first race, or your very first meet even. It will get better someday, nothing is permanent, even if it seems that way. Our bodies are meant to heal. You are a true role model to me, your website has helped survive the dark days of injury. I believe in you. You CAN get better:)
Hi Lauren,
Have you ever had an Ortho look at your knee? Your injury sounds a bit like what I had. I had floating cartilage in my knee, everyone thought it was IT band. There was random, intense pain, knee would give out, then be fine. Then it would be painful, but go away, until it finally got caught in between my femoral head and my IT/knee cap causing a bone bruise. No one knew what was wrong until Dr. Lewicky in Flagstaff looked at it and finally was able to diagnose. I got it removed via arthroscopic surgery.
I know you’re getting a million different opinions right now, but I wanted to just throw maybe a new perspective at it. Hope you find the cause and treatment soon.
All the best,
Paige
Hey Paige,
Is there a specific name for the bone bruise in your knee? It sounds like something I might have and I’d like to do some research on it.
Hi Laura J,
The bone bruise on my femor head was the result of the floating, or “loose” cartilage that got stuck. The cartilage is there for so long it starts to harden, almost like having a little razor floating around in your knee. When mine got stuck it started scratching at my femor head, causing the bruise. There really isn’t a specific name for it.
Here is a link that you might find helpful…
http://www.coachroblowe.com/injuries-lower-knee-cartilage-articular-overview.htm
I ended up getting surgery, they took out the main piece and found two more. Then they microfractured my knee cap where the cartilage had came off. Afterwards I got four treatments of viscosupplementation to help regenerate cartilage growth. It wasn’t fun but I haven’t had any problems since, my doctor did an amazing job.
Sincerely,
Paige
Lauren,
About 10 years ago I got healthy and active and dropped a person’s worth of weight. My secret dream of becoming a runner became a reality and I loved every minute of it. It was my drug of choice. Just over 2 years ago I woke up the morning after one of my best. runs. ever. and took two steps out of bed and then felt like someone shoved a hot poker up my leg. I had a stress fracture in my right tibia. By spring I was able to ease back into running but soon was back at Slocum with posterior tibial tendonitis issues for which there was no explanation. I had started cycling after the stress fracture and loved it so I was doing more of that and wrapping my brain around the idea of not running the kind of distances I was previously. I missed the local races so much and started to look for a new competitive outlet. Sprint tri’s looked fun so I started swimming and working with a coach. I got my race walk time down to a sub 10 minute mile and figured that was about the best I was going to do. Last year I did the Oly Du at Pacific Crest, Tri at the Grove sprint and Best in the West sprint. So much fun! I could manage the short 5k distance at the end of the swim and bike and thought I’d found my niche to stay active and have a great time doing it. The day after Best in the West I could barely walk my feet hurt so badly. Back to Slocum and a diagnosis of plantar fasciitis with all the usual recommendations. Right foot healed, left no so much so back again. Now I’m in the 4th of 6 weeks in a walking boot. At my last PT visit he says to me “how do you feel about a walking and hiking in your future but probably not running?” How do I feel about that? It sucks! Over the past 5-6 years I’ve had injections in my shoulder for arthritis and have to really be careful with how much I swim. I’ve had multiple fascette injections, epidural injections at L4-5 & L5-S1, SI joint injections, and an injection in my ankle. I have to be careful how much I ride or some of those flare up. (I’m done with injections as far as I’m concerned.) Now it looks as though any running in my future is doubtful. My husband is a great provider but we have to be creative with our finances so I can stay home fulltime to raise our 3 girls ages 5, 9 and 11. Every dollar we spend on medical bills or therapy for me provokes a sense of guilt. I could stop and give it all up. I suppose I could walk for exercise and only spend money on the occasional pair of shoes… but I just can’t do it. While there is still hope to keep going I’m going to try.
The ability to jump on a plane and have highly skilled people work on you is a very special situation that many of us amateur athletes can only daydream about. I covet your ElliptiGo but am grateful for my entry-level road bike and Pearl Izumi outlet clearance gear that I piece together when I can. You’re married to someone who I assume really “gets it” about why you do what you do and shares that passion. My husband is supportive but is clearly baffled as to why I have kept at it for so long with so many setbacks. I hope you are able to find healing and peace as well as a renewed excitement for what the future holds. Rest assured you have fans who are cheering you on as you recover and will look forward to the inspiration you will surely be even if it isn’t the future path you imagined.
Take care and best wishes!
Laurel