Caged Runner.

Rock Creek, U.S. Park Stables
2-4-08

Update for the record.

Haven't run since Jan. 6 when the right knee went wacky. Tried once last week, after quite a few days of it feeling fine walking around and biking. Had to abort after .5 mile.

Went to Sport & Spinal for an exam. Very unlikely that there is a discrete/acute injury or problem with the knee or surrounding tendons and ligaments. My upper thigh and glutes are tight and my range of movement for the upper leg is significantly limited. Knee moves (dives? falls? collapses?) to the inside when I perform a standing one-leg squat. My feet are still flat.

All together, text book IT Band syndrome characteristics. As are the symptoms of Jan. 6 and the days thereafter. I know, however, that ITBS is a large catchall bag for many causes and symptoms. Identifying the true cause is difficult, e.g., is a tight muscle pulling the pelvis out of alignment? Or vice versa? It's a chain with many links. Finding the twisted link is the challenge.

Continuing some deep massage work, with the range of motion problem areas providing some guidance. Last visit to the therapist uncovered some real trouble spots, upper hammies and glutes. Me face down on the table, Lara perched on top grinding and driving her knees into my derierre. This may have been the most painful session ever for me. I'm officially a tight ass. I was a sore, but not quite as tight, ass for another 24-48hrs after. After that I was, of course, just my usual ass.

All of this is good news. It may amount to discovery of the underlying cause - the hard part. I'll proceed as if it is for now, focusing on the problem areas for 30-45mins a night on my own.

Tools for nightly muscle manipulation.

Continue to swim, seeing some small improvement. Biking as well. Bike legs are weak but not totally gone. Almost all trainer (hampster wheel) sessions, 60-90mins, long warm ups into some steady efforts then long warm down. All of it sitting up, no time down in the aero bars - no need to put added pull on the IT/glutes.

Got outside for a ride yesterday. 2.5hrs in near 60F mostly sunny no wind. Rock Creek Park. Lots of folks out on Beach Dr. Stopped to see some sights and stretch. Nice to be outdoors.