Today’s Workout – Rest Day
Total Mileage: 0 miles
Yes, you just read that right – for the first day in almost a month I didn’t run. I tried, but there was too much pain in my hip and I simply couldn’t do it.
I knew I probably could have pushed through the pain and maybe have gotten through a few miles, but there were too many other variables that played into it.
If I had run I could have made it worse OR I could have started altering my form which then could have hurt something else.
I won’t act like I am dealing with this well, there may have been a few tears shed and even a few moments of self pity but I am going to pick myself up and do the best I can.
To some of you I will probably sound like I am crazy, but over the past month or so running has become my biggest stress reliever. It let me let go of all the stress we are going through right now and focus and train myself into what I wanted to be.
I am hoping tomorrow I will be back in the saddle and running again, or at least that is what I tell myself. Today I will focus on resting and recovering the best I can.
We are still trying to determine exactly what it is that is causing me pain but we have narrowed it down to my IT band or piriformis. (I am 95% positive it is the piriformis based on the type of pain and location).
I thought I would share some of the stretches I am currently using to get this under control.
1. Piriformis and IT Band Stretch #1
Please excuse my photobombing cat in the background. For this stretch you start out with one leg straight back and the other (the side you are trying to stretch) leg underneath you. You should feel this stretch in your glute and hip.
2. Piriformis and IT Band Stretch #2
For this stretch start by bringing one leg up at a 90 degree angle and the other one crossed in front. This will stretch the hip for the leg that is across on top.
Grab the knee and ankle and pull it in towards the body until you feel the stretch. Make sure to not pull the knee directly and bring the leg back evenly.
3. IT Band Stretch
This stretch primarily works your IT band. Cross your legs with one knee placed directly over the other. Don’t strain yourself too much but you should feel the stretch in your IT band almost immediately.
If you have any questions about any of the above stretches, feel free to ask! I will try and get a video together showing these a little more in depth.
Keep your fingers crossed that my hip is in better shape tomorrow and I will be able to get a few miles in!
How often do you take a rest day?
Don’t forget about my CLICK Espresso Protein Drink Mix Giveaway!! You have until Saturday at noon to enter!
I didn’t forget to drink my CLICK this morning. Even on rest days it is important to take care of your body!
Thanks for these! I’ve been given hope by the physio today that I should be running again by the end of the week but for now these are going to be added to my daily morning stretches list! #2 is already on my list, but I’ve not seen #3 before…now going to check to see if I’m flexible enough to complete this one!
My cat would never just lay there in the background. She insists on trying to curl up and go to sleep on my belly whilst I stretch! NOT overly helpful!
Haha my cat is the same way! usually some part of her body is touching me but at this point I think I had pushed her away a couple of times! They are definitely good stretches and help to loosen up and warm up your muscles! Let me know how they work for you!
These stretches look great. I really need to put more of an effort into stretching. I hope you are feeling better tomorrow. I know it is really tough taking a day off especially when you don’t want to. I deal with knee trouble which I find acts up when I don’t take rest days. This marathon training plan I tend to run 4 days a week with 3 rest days. On those days I generally walk/hike with my pups. I’d like to up my mileage in the fall, but for right now 4 days/week of running works. Feel better!!! 🙂
Stretching is definitely something you have to make sure to focus on! I for one can say I am not the greatest at it still – but after this I know I need to make a point of it if I want to keep my mileage high! I love fall running 🙂 It is the best! Good luck in your marathon!
Love these stretches, I’m always looking for new ones to add into my repertoire. I try to take 1-2 rest days a week, if I’m running a lot sometimes I take more but not because I mean to but just because I not as committed to strength training as I should be! Here is to a speedy recovery!
I agree with you there – I need to be much more focused on strength training along with my running! Especially when it comes to core work! Thanks for the well wishes 🙂 Hopefully tomorrow will be all back to normal!
I love that last stretch — it always seems to do the trick. Hope that you’re pain free soon.
Yes that is a GREAT stretch! really seems to stretch my hip out well! Thanks me too! 🙂
Piriformis is such a bothersome muscle. It’s not very big, but yeesh! And when the sciatic nerve gets entrapped or irritated…ugh. I mean who thought to run such a huge nerve between two muscles like that!? It’s on my list of things to ask God when I get there. That and why the heck the urethra goes THROUGH the prostate gland. SMH
Hoping you feel better soon!
Yes I would like to know the answer to the piriformis muscle too! For such a little muscle it can sure cause A LOT of pain! Thank you! 🙂 me too! Hoping tomorrow brings better things!
Hi, first time reading your blog and I’m lovin it! I make sure I take one rest day a week because of IT Band and knee issues. I’m going to try those stretches they look great.
Great post. I have been taking a lot of rest days lately due to sore knees and vein issues. I am going to add the stretches. I think some of my knee pain is IT issues. I just found your blog and absolutely love it….great information!
I used to deal with A LOT of knee pain when I first started running and swore I was going to never be able to run. I finally went and saw a doctor and he was just caused from an extremely tight IT band! I work on stretching it every day and thankfully I haven’t had too many issues. It is just something you have to work on every single day! Thanks for reading 🙂