1. Katie J

    Boo on running pain. Happens to the best of us. Kudos for already using your foam roller. I once had a massive IT issue. Consider getting a sports massage, they’ll get in and really dig in if there’s a knot that needs loosening. Also consider piriformis stretches…this helps tight areas within the butt. Clam shell exercises, fire hydrant all help strengthen this area. A basic search on youtube will show you what I’m talking about. Feel better soon!

  2. Amanda @ Once Upon a Recipe

    Meg, I can totally sympathize with you re: your injury and the frustration you must be feeling. I was training for a half marathon last spring. As soon as I got to the 10-12 mile point of my training, I started having the exact same problem (although the pain stayed mostly up in my butt and the outside of my leg). I tried to keep training through it, but the pain ended up getting so bad that I actually had to take 8 weeks off from running. Needless to say, I didn’t do the race that I had planned, but instead started training again in the summer and ran a half marathon in the fall. I tried going to a massage therapist to see if that would help (and it did, a little), but it wasn’t enough. I decided to take that break because I didn’t want to cause a more long-term injury. I think the source of the problem was my hip flexors. One thing that really helped when I started training again was really making sure to drive through my hip when taking my strides (rather than getting lazy and running through my knees). I also found that doing 15-20 minutes of stretching after a run really helped. As did hot baths with epsom salts and lots of yoga. One of my friends also recommended seeing a chiropractor about active release (as that has helped her), but I never gave it a shot.
    I hope this problem resolves itself soon. Like I said, I can relate to that feeling of frustration when you encounter problems after training so hard. Good luck!

  3. Megan

    I’m sorry to hear your leg is bothering you. I think you are definitely right, in that it sounds like your IT band bothering you. One thing that has helped me with that kind of injury is massaging my leg with ice. What I do is fill up a paper cup with water (like a dixie cup) and freeze it overnight. The next day you partially peel the paper cup down so that an inch or so of ice is exposed and massage your leg with the ice. It always worked well because you can hold the ice with the bottom part of the cup without it slipping or freezing your hand.

    I love the epsom salt soak idea and a good stretch after your muscles are warmed up. I hope you feel better!

  4. Jessi

    Rest! As hard as it is… rest! I always try to outrun my injuries and they inevitably get worse, endure longer, and spread to other areas as a result of compensating for the bum body part. ‘Baby’ your leg (massages, ice, baths, etc.), and skip the half if you aren’t better. There will be many, many more half marathons. I had to skip a half and a full last year as a result of an injury. I was upset and frustrated, but there was no way I could punish my body like that if I ever wanted it to run for me again.

  5. Becca

    Thanks so much for linking to my site!
    Congrats on the speaking at – very cool!
    Hope your leg is feeling better soon – so impressed with all of your running!

  6. Emily

    Bummer on the pain! This much running (I’m training too. My half is next weekend- eek!) is just not normal. I was having soreness throughout my entire legs about 4 weeks ago and didn’t know what to do. Mine was really a hip flexor thing and I talked with my yoga teacher and got some stretches to do. That’s really made a difference and now after my runs I make sure I stretch REALLY well.
    Also, a friend who does marathons/triathlons said to make sure that when I’m done running, don’t just stretch- walk. So now I’ve started walking to cool down for 5-10 minutes afterwards, then stretching. It’s actually made a difference. Just stopping doesn’t allow the lactic acid to break up.
    Good luck!

  7. Kelsey

    Sounds to me like hamstring issues. This happened a few times when I was a rower in college and usually the trainers advised taking it easy for a few days and just doing recumbent biking and swimming. I’ve also had the same thing happen where I slightly pull one hamstring then compensate with the other one and end up slightly pulling that one as well. As a rower turned runner I can tell you opening up the hips is hugely important to overall athletic performance but it’s also essential to keep hips, quads and hamstrings loose so as to facilitate the proper stride. You probably already know that tight quads and hamstrings pull on the hips and back and make everything a big old mess. I’m in the DC area and something of a hip stretching expert if you have questions or need a workout partner!

  8. Chloé Elizabeth

    Go with Amanda’s idea and maybe consider acupuncture, surprisingly it can really help, my dad had a really bad swollen knee for months, to the point he could barely walk on it, he was recommended acupuncture had 4 sessions and his knee has been absolutely fine ever since

  9. Jillian

    You need to get this foam roller asap! I had the same issues.

  10. Phoebe

    I laughed when I read the paragraph on Ryan Gosling — I completely agree! When I saw Crazy Stupid Love, I finally got on board and though, “OK, I can see why he’s hot now.” hahaha

    About your IT band — there can be a few things that trigger the pain. I also have IT band issues, on my right leg. More often than not, it’s due to weak glutes, which can be remedied with some strengthening exercises (such as the clam exercise for hips).

    For me, though, I have a bone that collapses in the arch my right foot. It’s normal, but I guess I’m not built for long distance running. I get pretty bad cramps in my right arch, as a result, and my IT band is compensating for the bone. So, I just got some orthotics made for me to address that. Haven’t gotten them in yet, but I’m hoping they’ll solve my problem shortly!

    Hopefully you’ll be able to eliminate the pain. But don’t keep running through it…it’ll just get worse, not better.

  11. Becca Barton

    I’ve struggled with IT band pain too, and it can be so frustrating. I had it for a few months and couldn’t run at all, but finally saw a sports medicine doctor who recommended doing this exercise: lay on one side, and move your top leg slightly behind you and lift and lower 30 times, and then repeat on the other side. Once you get stronger you can do it with ankle weights as well. Anyway, after struggling with this pain for a few months my pain cleared up about two weeks into doing this exercise daily. Hope this helps, good luck!

  12. Jamima @ Sweat Style

    Just catching up on your blog and I’m SO sorry to hear about your injury! Any update? Are you back running again? Even better than a foam roller is The Grid…

    It is a life saver for me. I’ve been dealing with a high hamstring injury and just blogged about it so I know how you feel. I’m finally back running a bit albeit very slowly. Wishing you the best!


Link to this post:

  1. Monday Funday : Meg Biram

    […] marathon I’m running in two weeks but haven’t trained for the past three weeks due to a knee injury that I haven’t been able to make better… ya that (insert scared face here). I’ll […]


    […] my IT bands (on both legs) have been super tight and making my knees hurt a lot as I mentioned in this post. So I eased off running for a while to hopefully make them better (and not make them worse). I […]

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