I had a great day of running, i ran six miles in 49:23 @8:14 pace on the treadmill. I did talk to my doctor about my IT band and he gave me some suggestions. But, i am not sure how fast to run my race this weekend, any suggestions?
If it is your IT band, you can essentially run as hard and fast as you want, you will not be doing any harm to the joint itself. The IT band snaps across a boney prominence near its insertion which is generally what is considered to cause the pain. If I remember correctly, it is when the knee crosses 45 degrees in the stance phase of running. I would recommend stretching the Tensor Fascia Latae (TFL), the Glutes, and the Piriformis. Google the stretches for those muscle groups. Generally if the TFL or piriformis is tight it can pull on the IT band making it tight too. IT band problems either show up in the knee, or in the hip, but I since the origin of the IT band is acted on by the TFL I would at stretching the muscles all around the pelvic girdle. Good luck this weekend, I look forward to reading your race report.
Thank you for the help. i will look into the stretching of the IT band.
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