Friday, April 8, 2011
The IT band exercises that saved my running (w/pics)
I took some pictures (using the self timer) of some of the exercises and wrote descriptions for all of them. I hope this helps, and if you have any questions, leave a comment and I'll clarify them.
Take a resistance band, wrap one part around your ankle and hold the other part. Hold this for 20 seconds. Do this 3 times.
Next, bring your leg across your body (45 degree angle), and hold for 20 seconds. Do this 3 times.
Then flip over (keeping the band wrapped
around your ankle) onto your stomach. Pull your
leg toward your head and hold for 20 se
conds and repeat 3 times.Now, tie one end to a table leg and wrap the
other part around your ankle and have it stretched apart so that there is some tension. Sit with your legs square (sorry, no picture - couldnt do it fast enough with the self timer) and pull your leg away from the either side (think hip ab/adductions). Do 2 sets of 15. Then, reverse the chair (so you can work both sides of your leg).
For the next part, you need a shorter,
thicker resistance band.
Wrap it around your knees.
Have your knees spread so it is taught. Take 15 side steps across the room - lead with your right leg on the way out, then left leg on the way back.
Do this 2 times.
Still using this band (but move down to your ankles), you are going to do an exercise that will make anyone in your household laugh.
It kind of looks like a dog lifting his leg to go to the bathroom.
This is your starting position. Then, lift your leg up to the side 15 times.
Repeat. Do this on each leg.
Then return to central position (legs straight, band around ankles). Drag your leg behind you at a 45 degree angle.
Do this 15 times. Repeat.
This brings us to what I think is the hardest exercise and there is
no band involved. Now you switch from dog to ostrich/flamingo.Do this on each leg.
Stand on one leg and have the other leg tucked behind you.
Now, dip forward 15 times WITHOUT ever touching the ground. Rest (you need to on this one) and repeat. Do this on both legs.
This is really really hard, and don't be surprised if you fall over. BUT, I promise you will build up a ton of strength with this one.
Then, return to the thin green band and have it wrapped around the table. Stand on one foot, grip the other end in your hand, and twist out 15 times without touching the ground. Repeat and do turn around to do the other side of your leg (band should be going across your body) - sorry couldn't get a picture of this either. Think of pulling out while balancing.
And that's it! When I first started this in January, I did it twice a day and it took 30 minutes. In March, I moved to once a day and it doesn't take as long (as I built up strength).
I cannot reiterate how helpful these are. When I started, the ITBS pain was so bad I could only run 2 miles. Within a week of starting, the pain was gone. I have done these every day and was able to move up to 21 miles, and now Boston is just 10 days away. THESE EXERCISES WORK. You gotta believe - I did!