Monday, 6 June 2011

Norwich 50 and Rest Recovery

Name: Norwich 50mile Bike Ride
Date:  5 Jun 2011 8:26 am
Distance: 49.4 miles
Elapsed Time:  2:15:34
Avg Speed:  21.9 mph
Max Speed:  35.7 mph
Avg Pace:  02' 45" per mile

Really pleased with my ride this weekend gone, was able to get out on the TT bike and head down and do some good riding.  The knee was still playing up and now also an effect on the ankle, having to ride with a flat foot so will be reviewing the cleats used on my shoes.

2 weeks rest with a bit of recovery of injury and will also start some conditioning and technique for running, also will be doing some swim base session.  I'm actually on holiday ing France but well deserved with family and hopefully recover on knee issues.

Thursday, 2 June 2011

Injury ITB
ITB - iliotibial band syndrome

Iliotibial Band Syndrome – ITB
Definition: Pain and inflammation on the outside of the knee, where the iliotibial band (a muscle on the outside of the thigh) becomes tendinous, and results in a friction syndrome by rubbing against the femur (thigh bone) as it runs alongside the knee joint.

Initially, a dull ache 1-2 kilometres into a run, with pain remaining for the duration of the run. The pain disappears soon after stopping running, later, severe sharp pain which prevents running pain is worse on running downhills, or on cambered surfaces pain may be present when walking up or downstairs.

Local tenderness and inflammation

Anything that causes the leg to bend inwards, stretching the ITB against the femur overpronation (feet rotate too far inward on impact) tightness of the ITB muscle lack of stretching of the ITB incorrect or worn shoes excessive hill running (especially downhills) and running on cambered surfaces overtraining

For  Treatment Methods  go to