Wednesday, April 15, 2015

Happier Hips and IT band

A couple of months ago, Runners World had an article with a hip strengthening program that goes through four phases, over the course of sixteen weeks.  It mentioned that something like 80% of people are pain free after the first 6 weeks.  And it also said that it specifically helps IT band syndrome.  Which you might know, if you are a long time reader of my blog, that I have struggled with for years. 

I started the program.  Indeed, by the six week point, I was able to stop using my foam roller on my IT band after runs.  I didn't miss it a bit.

Then one day I saw muscles in my legs that had never been there before.

I felt stronger.  Faster.

I'm now in Phase 3, and I haven't missed a single day.  Each phase is tough the first week - in Phase 2 I had sore hamstrings for days.  In Phase 3 I've had sore glutes.  But by the end of each phase, I am no longer wobbly on the exercises - I have a new strength.


In March I ran 162 miles.  I haven't seen mileage that high since 2008.  And I had no complications from it. 

I might....just might....even consider running a race again.  It's been 2 1/2 years.  Do you think I've forgotten how?

Runners World says this program is also very helpful for knee problems and plantar faschitis.  .  Even if you are not a runner, you might think about looking into it if you have aches and pains in your legs and feet.  I've had such great results that I wanted to share with my readers, in case you are looking for something like this too!

26 comments:

Monkeywrangler said...

Got a link to the program Lisa? I'd be interested in it, though I am not a runner. I have found that weight lifting has alleviated a lot of my aging aches and pains in my back and knee.

Jacquelineand.... said...

This sounds very interesting Lisa! I'm thrilled you've had such great results from it!
Wonder if it's something I could do safely?

mail4rosey said...

It's so awesome when we find something that really helps! Good luck deciding whether or not to run a new race (bet it's like riding a bike and you haven't forgotten a thing). :)

Jeanne said...

I would love to hear more about this program. Awesome that it is helping you so much! I have a major problem with this and would love to find an answer to it!

Linda E said...

You have to be so happy with the progress you have made..that is a big deal. I have had both knees replaced and my ortho doc said do any kind of exercise you want, but dont run. :(

Montanagirl said...

Wow - good for you! You better get out there and run some races again!

Mary said...

What great news Lisa, and to think you can now consider a race is just amazing.
Have you heard of the 'cold low level laser' treatment for the IT band? A friend in AZ - he's in his 80's - had 2 five min. treatments and he is completely out of pain! Another friend in Calif. is trying to find a doc who does it too, she's been troubled with the same problem for many years and it impedes her walking far. Anyway, your diligence sounds like it's paid off thankfully - hope it continues to work well.

My leg pain is from spinal stenosis (arthritic changes in lumbar area) impinging a major nerve. I refused back surgery in Feb. and have had one injection and do bi-weekly PT - I feel so much better and my pain level is much improved, perhaps down to a level 1 rather than 9. Can't complain about that!

Anyway, off to Europe next week and will be certain to avoid walking the cobble stoned streets as much as possible - they can do one in!

Happy day - keep up the good work. Life is so much better without pain!
Hugs - Mary

Alica said...

This would be interesting to look into. I'm NOT a runner...and now I couldn't be if I wanted to because of bad discs in my back...but our kids are runners. Our son is headed to college to run cross country next fall, and has been struggling with a sore hamstring recently.

TexWisGirl said...

really glad you have seen such good results!

Sally said...

That's awesome, Lisa. You are such an inspiration to all of us. YES, you can RACE! :)

xoxo

Steve Surratt said...

That's fantastic! But I probably won't use it...until I'm desperate.

Out on the prairie said...

I have tears in my knees that need to get repaired I was told yesterday. Got a little frisky on a vacation in St Kitts.

Ginny said...

Wow, I am so happy for you! And now it is spring and you can enter all the races in the area! Your strength and endurance were already amazing to me, but now you will be SuperWoman!!

Karen S. said...

Oh yeah, for sure, practice makes perfect, just get out there and run!

A Quiet Corner said...

What a wonderful payoff after suffering so long!...:)JP

Michelle said...

I would also be interested in a link to this program. Glad to hear you are having good results with it.

Tweedles -- that's me said...

You are so amazing,, and we wish you lived close to us,,,,
mommy says she needs someone like you,,, to get her moving and doing exercises,,, (my mommy is old)..
but you inspire her
love
tweedles

Texan said...

That is super. I am glad you have found something to help you with those issues. Its always so great when we find something we can do ourselves to solve a problem. I have been very hit or miss with the running for a while. But I am back at it now. I told myself on my BDay ok girly your 50 now, get those sneakers back on and hit the road!

Lin said...

I had to google IT Bands---I had no idea what that was. I'd like to see a link to that program too!

Linda said...

Would exactly is the program called?

Annette said...

This sounds like a great program! I would be interested in it! Congratulations on increasing your strength, endurance, and mileage. I think you're ready to hit the races!

Fernando Santos (Chana) said...

Muito bom...Espectacular....
Cumprimentos

(Terry) My Journey With Candida said...

Running is like riding a bike, you never forget how.

Vision By Mila said...

You must be super fit!

Michael Manning said...

It sure sounds like you can race, Lisa. Great to hear about your progress. I've always rolled out the IT bands with a black foam roll.

Tina Fariss Barbour said...

That's great, Lisa! It sounds like a good program. Probably too advanced for me right now. I just want to get the regular-use muscles strong again. :-( I have to see a "shoulder specialist" this week for my shoulder. I hope he can give me some answers.