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Old 06-20-2008, 03:09 PM   #11
bigpiney
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Originally Posted by fuegote View Post
my shoes only have 100 miles on them, i try and switch sides of the road on every kilometer (except the narrow roads where I really want to see what's coming at me). I never had a problem on the treadmill so I might banish myself to the treadmill from now on.
What is your weight down to now? I think that may really be a big part of it.

Treadmills are very cushioning and that is where you have done a bulk of your training. so you may consider going back to alot of treadmill work and slowly weaning yourself off of it with some outside dirt runs.

Of course I really have no idea, just throwing out things and hoping they stick.
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Old 06-20-2008, 07:15 PM   #12
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What is your weight down to now? I think that may really be a big part of it.

Treadmills are very cushioning and that is where you have done a bulk of your training. so you may consider going back to alot of treadmill work and slowly weaning yourself off of it with some outside dirt runs.

Of course I really have no idea, just throwing out things and hoping they stick.
Also, if I recall you didn't really cut down on your mileage when you switched to the road. Everything I've read says that you need to cut your mileage in half when switching from one to the other and then slowly increase it each week.

As far as the IT band goes I feel for you fuegote. It's a frequent battle for me. I think a lot of the problem is that all of our activity is linear and forward and the abductors get weak. I've been doing a lot of exercises for the t.f.l. and I've stayed pain free for a while now. I think that's been helping a ton.
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Old 06-20-2008, 08:25 PM   #13
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Also, if I recall you didn't really cut down on your mileage when you switched to the road. Everything I've read says that you need to cut your mileage in half when switching from one to the other and then slowly increase it each week.

I think a lot of the problem is that all of our activity is linear and forward and the abductors get weak. I've been doing a lot of exercises for the t.f.l. and I've stayed pain free for a while now. I think that's been helping a ton.
Agreed on both accounts.

I was speaking with an orthopedic surgeon buddy a while back, explaining that a patient of mine had ITB syndrome. His first question was - Is he a runner or cyclist? For both of those reasons that Steel mentioned. I would include the gluteus maximus and especially the gluteus medius in the list of muscles that are often weakened in runners and cyclists and often need special strengthening attention.
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Old 06-20-2008, 08:38 PM   #14
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Agreed on both accounts.

I was speaking with an orthopedic surgeon buddy a while back, explaining that a patient of mine had ITB syndrome. His first question was - Is he a runner or cyclist? For both of those reasons that Steel mentioned. I would include the gluteus maximus and especially the gluteus medius in the list of muscles that are often weakened in runners and cyclists and often need special strengthening attention.
My wife just went to a back injury conference / class and came back making many of the same comments. World class marathoners came in with back pain, and the solution: play basketball or tennis. Anything that gets you moving side to side.

need to get those butt muscles stronger. cross training.
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Old 06-20-2008, 08:50 PM   #15
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Agreed on both accounts.

I was speaking with an orthopedic surgeon buddy a while back, explaining that a patient of mine had ITB syndrome. His first question was - Is he a runner or cyclist? For both of those reasons that Steel mentioned. I would include the gluteus maximus and especially the gluteus medius in the list of muscles that are often weakened in runners and cyclists and often need special strengthening attention.
goose, would the exercises I do where I have one foot along the edge of a step and I lower the non-step side and bring it back up again using the tfl on the step side (it's a tough one to describe) also hit the gluteus medius?
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Old 06-20-2008, 09:02 PM   #16
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goose, would the exercises I do where I have one foot along the edge of a step and I lower the non-step side and bring it back up again using the tfl on the step side (it's a tough one to describe) also hit the gluteus medius?
Is this what you're talking about?




Yes this will usually do the trick.

You can also try a lateral straight leg raise, either with the hip flexed or extended:

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Old 06-20-2008, 09:57 PM   #17
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Is this what you're talking about?




Yes this will usually do the trick.

You can also try a lateral straight leg raise, either with the hip flexed or extended:

Yes that's the one. I do both of those religiously now. I also do one where I'm on my back with one leg crossed over the other leg in a figure 4. I bridge my hips up and repeat 20 times. It hurts in the right places so I figure it's legit.
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