<p>Had fries for dinner tonight. The myfitnesspal app was barking at me</p>
<p>You can send me a few lbs of lean muscle mass. Too much stress the past few days.</p>
<p>Hike 2. Mount pierce. Awesome views of mount Washington. 6 & half miles. 2400 feet elevation gain. One tumble. Can’t match c Jane. Took me seven hours.</p>
<p>Thai for dinner. Salmon green curry. </p>
<p>More tomorrow when I have a keyboard.</p>
<p>Ahh, iDad has checked in. Glad all is well. Hope you aren’t too scraped up.</p>
<p>I impressed that idad can prepare these elaborate meals on these hikes. Sometimes I have to skip through his meal descriptions because it causes instant hunger pangs.</p>
<p>Nice to hear from you iDad- 7 hours , whew!!!</p>
<p>Made my RunKeeper goal for July tonight- with one night to spare!! Gonna have to figure out what I want to do for August.</p>
<p>Glad to hear idad checking in.
PackMom, I’d rather run than shop. I hate going to the mall. Always incur something I call “purse shoulder”, no matter how small my handbag. </p>
<p>Gym Day
Pilates, core stuff
can’t remember the order, but these were done
BB front squats
cleans
DB OH presses
tricep dips
push ups
seated lat pull downs
DB bent over rows
BB RDLs</p>
<p>Foam rolled, because I was told to start doing that again, especially in light of the IT band issue. Problem is: I am skeptical about the “science” behind the foam roller. Plenty of anecdata, but how does it actually work? The muscle “adhesions” stuff seems a little bogus to me. My skepticism could also lie in the fact that it is frickin’ uncomfortable to roll on the thing 
Perhaps kmc has some insight? Big congrats to her, btw.</p>
<p>Deborah, hope things get less stressful.</p>
<p>JaneRead, are you referring to scar tissue?</p>
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<p>The more you do it, the better it gets (or so I’m told!) ;)</p>
<p>^^okay now, that just sounds dirty.</p>
<p>One could go on a riff with so much of the conversation on this thread, no doubt…</p>
<p>A slow walk by the water today. Not a lot of exercise but still worthwhile.</p>
<p>^^I must be in a strange mood today, because that second sentence sounds dirty too.</p>
<p>Excited to go rock climbing again tomorrow, but looking for a fun exercise that is more aerobic to add to it. So sick of running, don’t like taking classes, tired of the gym.</p>
<p>Lol, busdriver! </p>
<p>Ran my 5 miler - felt slightly tired, but excited. Legs are still attached to my body. 
I keep a piece of Kinesio tape under the knee that was giving me trouble in the past. It is my amulet to ward off the evil knee pain spirits, and (knock on wood!) it seems to work. Amazingly, the tape stays put 2-3 days and survives showering.</p>
<p>MOWC, just returned to the site and saw your post 30062. I’ve never ridden with the Breakaway shop rides but I know the shop. The spinning studio my daughter manages is located above the shop and she sends all her spinning clients to the shop for shoes, riding shorts etc.</p>
<p>^Speaking of which, bus driver, if you don’t like the gym and are sick of running how about some road or trail cycling? That might be more your speed, so to speak!</p>
<p>Cjane, sadly (or gladly) I don’t know anything specifically about IT band and foam rolling in terms of running overuse. </p>
<p>I do know a bit about adhesions and soft tissue injuries and suspect that anything that stimulates the area may ultimately improve it so long as repetitive treatment or “over treatment” doesn’t exacerbate it…which can also happen. And inflammation, which is what causes ITS, is my old friend, so maybe you can crib ideas from that :)</p>
<p>During the “try everything” phase of my early facet joint syndrome (wherein the tiny facet joints at front of spine lock out of alignment and pull all your back ligaments like overturning a cello), I found a series of things that either seemed to help or hurt the resulting muscles spasm and nerve pain. The spasms would start in the back but would run all the way down my leg and trigger sciatica from the impact on the nerve, so in terms of engaging the IT band from hip to knee, it would be included. (When the little joints get out of alignment, it makes your gate uneven so depending on which joint locks which way, you get this on one side and referred pain on the other.)</p>
<p>Acupuncture, especially with electrical charge, helped. Not for any reason I can explain.</p>
<p>Rolfing was too painful (deep tissue, high pressure massage) and general massage seemed to only bring more inflammation/overwork, but neuromuscular release therapy/massage helped. (with NMT, it is deep, pressure point work for 8 seconds, then release. It was painful, and it would take the practitioner 2+ hours to feel she could let me go…but it was worth it.) Tuina, Chinese massage, helped. Chiro exacerbated…and I later found out that spondylosis should not be treated by Chiro…from a different and honest chiropractor ;)</p>
<p>T.E.N.S. helped to the point I.bought a home unit…it interrupts the pain signal and brings blood to the area. Hot tub always helped if I could stand to lift my leg to get in (eventually bought steps to assist.) Magnesium supplementation and or muscle relaxers helped, as did drinking lots of water and ice cycling. Note that I never spent more than 20 min with anything hot or cold (including hot tub) because so doing would worsen inflammation.</p>
<p>There was also this crazy Chinese herbal patch my one practitioner would give me to wear that I couldn’t read or pronounce but that was truly magic in terms of reducing inflammation. It stunk to high heaven and the package was entirely in Chinese so to this day I have no clue what it was. She would send me home with a weekly batch of the stuff. I suspect there might have been something like blue chamomile in it, which in pure concentrated form, is a heavy duty treatment for inflammation some athletes into herbs use.
(Including some pros, I am given to understand.)</p>
<p>In my case, twisting movements and high impact stuff seems to trigger the misalignment, and while I can’t avoid twisting entirely, you will never (again) find me golfing…which combined with a drunken cartwheel the same day, led to my very first lockup.</p>
<p>In the case of running, how much rest does it take for it to settle down? Is it possible to swim or something instead when it acts up? Are you running on uneven ground or with worn shoes? And could your trainer analyse if there’s anything in your gait that is exacerbating it?</p>
<p>A friend of mine had a repetitive wrist injury from his classical guitar technique. He was a professional, so it was a problem. He went away for a year and “rebuilt” his technique…and never had trouble after. I wonder if there’s some kind of similar, protective, biomechanic technique to avoid ITS?</p>
<p>I will ask my trainer/pro client when I see her Thursday and let you know if she has an opinion about foam rolling. My natural inclination would be to say don’t overuse that strategy for fear of protracted compression, but. Could be all wet.</p>
<p>PS…I mentioned magnesium supplementation but neglected Epsom salt bath, which were always helpful in terms of reducing spasms and inflammation. For my own knee, which I don’t think is IT related, I also really like Austalian Dream. It’s about the only OTC thing that works for me. YMMV :)</p>
<p>^hi again. I went out and googled a bit because pain sucks, and found this interesting if controversial article on foam rolling. The guy does a good job I think (as a layperson) of explaining some of the things I’ve run across in my search for effective therapy.
Here’s the link: [TO</a> FOAM ROLL OR NOT TO FOAM ROLL? THAT IS THE QUESTION!! | | James JowseyJames Jowsey](<a href=“James Jowsey Training | Up Level Your Game”>James Jowsey Training | Up Level Your Game)</p>
<p>– he makes cool down suggestions to clear the buildup of lactic acid, etc. which seem good…but also note that Epsom salts in high doses perform this exact function as well.</p>
<p>What I like about his article is the suggestion to examine the mechanics that underpin the problem.</p>
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<p>Bus, how about kayaking while there’s still nice weather?</p>