Patience, the NEW Endurance Sport!

Yes, VERY HOT!!! RED HOT!!!! LOVE IT!!! Marion, you're an hairartist!!!

Is she standing by her kitchen? WOW, her home looks like a palace. Is there a hotel close to her house? I'd like to move there too (the hotel close to her house.) :-D

Yes, Michelle's home is a palace. We could all move in with her. Who needs a hotel???

Smoothie- come back to my blog entry- I need your professional help!!! HELP!!!

Get a foam roller asap. ICE, stretch, roll faithfully. Here are some articles that might help:

http://www.anaerobic.net/runnerguide.html

http://runningtimes.com/Print.aspx?articleID=6099

http://runningtimes.com/Print.aspx?articleID=3528

http://www.sportsinjurybulletin.com/archive/0168-knee-injuries.htm

I hope those links work.

Don't do hills, they aggravate the ITB. Interestingly jun found that faster pace help whereas slower pace bugs. The muscles that stablize the knees need to be strengthened. I also do hip abductor and clam shell exercises for maintenance. Good luck. Got to run. I'll check on you later. HUGS!

Thanks Smooth! I knew you were the girl to ask! I am off to Runners Corner to get a foam roller :)

Marion, may I pass some of my ITB wisdom to you? I've been to the PT for it numerous times and it all seems to come back to balance and hip stabilization! Do the following exercises to help:

-Smooth's clam shells (lay on your side with ankles together and knees bent, then lift top knee up while keeping ankles together and hips stacked) do 15 on each side, 3 total sets

-side to side resistance stepping (put an exercise band around your feet -a small looped one is best, but you can use the ones with handles, just make sure it is tight enough for resistance- then step side to side NOT dragging the following foot in and NOT letting the band go loose) do about 30 each way, 3 sets

-Side planks, for 30 seconds on each side NOT on your knees - again 3 sets.

Adding these for a couple weeks will begin to help. My current PT has said that if all runners would do the side to side stepping at least 2X per week that he would see 90% less injuries! Its just helping our hips not move so much, because ALL of our knee stability comes from the hips! Our ITB is what connects both of them and then has to overwork itself to compensate, causing pain in the ITB that will transfer to the nearest joint to get you to STOP hurting yourself. Sounds simple and stupid, but that's the long and short of it.

Also, work on your running form. Try picking up your heels in the back, pretend like there is an elastic from your ankle to your bum and every stride let that elastic pull your ankle up. It feels stupid and awkward at first, but it will help! It's not high knees or kicking your butt - but kind of a compromise. Doing butt kicks and high knees for about 50 feet each 3X before running will help your body remember the form though. Also try not to cross your arms in front of your body - think "elbows back" and never let your hands go across your belly button or over your waist (this helps reduce side to side movement as well)

Last but not least stretch! Icing will help the pain right now, but remember it's referred pain. Your trigger point that actually hurts is most likely further up in your ITB. If you get the foam roller and roll it out you will find where the actual trigger points are! They hurt like H#%% when you hit them. :)

Sorry about the novel, but these are my well paid for instructions about ITBS and I figure I might as well not keep it all to myself!

oh- LOVE Michelle's hair and her fluffy kitty :)

Wow - I think that is almost the same color I died my hair yesterday.

Good luck with the ITB! Lots of good advice already given.

Woo woo Michele is looking good! I love all of the advice you have on here and am so glad because this morning actually my ITB decided to be a brat. It stinks because it hasn't bothered me for like a month or so and now it's back with a vengeance.

Nice job on Michelle's hair!!! You guys are having too much fun!

You are a woman of many talents, Marion. But I already knew that.

Good look with the ITB. It looks like you've got some good advice already. We would probably all do well to follow that advice, whether we're having ITB problems or not!

Wow Marion -- you are an amazon goddess with a variety of special talents!!! Beautiful up-do!!!

You make me laugh so hard!!!

Thanks everyone! RAD- I am doing everything you tell me :)

When can i run? Should I run tomorrow?

Marion made me bust my gut while chastizing me for having such a fat cat. He is not fat, he is a skinny cat with lots of hair.

Marion is the ultimate friend. I love you babe! Thanks for the fun! And we have a guest bedroom, Smooth, I could use your calming influence in my life. You could balance out the spastic Marion (we're going to finish off my basement so her family can move in).

Marion, my 2 cents about a run tomorrow is run until you feel pain. Don't push through ITB pain...it doesn't help. You can, because most of the time it's just pain (not like a tear or something that will get BAD). I'd just take it as it comes...so you only get a mile, well it was a mile. Hey, I just thought you're an amazing x-trainer. Take the day off running and swim and bike your guts out, get back at the miles Monday after your ITB has had some time off.

Must sleep :) Ash won 50 breaststroke, 50 freestyle, 400 IM, 2nd place in the IM relay and second in the freestyle relay :) she's pretty happy. 6+ hours and I am POOPED!

Thanks Rad- I will skip the run tomorrow- let everybody heal :)

Michelle- we are packing and ready to move in ASAP :) You are the BEST!! (Fluffy is FAT) David says you should take Fluffy for a run :)

CONGRATS to Ashley on the win! WOW, your kids are mermaids and nemos!

Glad you're resting. Your knees/legs will love you.

Michelle - I will be the eye of the storm in your guest room and keep Marion under control. :-D I'll take turn walking/running Fluffy as long as she has a leash and doesn't climb trees. My cat, Jackie, IS FAT! She's bigger than the neighbor's poodle.