IT band inflammation – My Journey to Kili and Back

Training Jul/20 – Finally back to gym!

2 elokuun, 2020 Ei kommentteja

I cannot even start to express how grateful I am that finally there has been some progress on the healing and I have been able to train (a bit) without any pain on my left knee. I think it was around mid July when there was a clear change.

I was getting fairly desperate with the pain since there was still inflammation on the left side of my left knee, but a bit different spot than previously in early March 2020. I could even pinpoint the spot, but had no idea how long it would take to heal. I was able to do short walks and short runs, but could not do any proper leg training yet. I spoke to my sister and she suggested that maybe try ginger and turmeric/curcumin since they might help with inflammation. I thought that I have nothing to lose as I cannot take the anti-inflammatory drugs anyway, so why not give it a try. Local Lidl grocery store right next door happens to have a Ginger-Turmeric drink so been drinking those every now and then and you know what, the pain is gone!

Not sure if time did its thing or was it the ginger-turmeric drink or just me deciding to stop whining and ”get back to it” -attitude that caused the change, but yes I am able to train again and the pain has not come back even if I do!

The amount of foam rolling and stretching I have done is bound to have some sort of effect also since my legs are not as ”stiff as a log” anymore. What I have though noticed these past few times I’ve been to the gym is that there is a clear imbalance between the right and left side of my body. So my body is weaker from the left side and maybe this is due to having been a bit careful because of the leg for a while now or due to losing about 16 kilos of weight causing the point of gravity to change or something else, but it’s clear that the imbalance has probably caused the inflammation in the first place and it needs to be addressed (and the doctor agrees that yes all of the mentioned above could cause this).

So I have been doing a few runs , 3 kilometer trail run, 4 kilometer hike and I have been back to the gym. I know the amounts seem like peanuts and was just thinking that how on earth did I a year ago climb 500 m for ”evening walk” and do 22 kilometer hikes. Well that was then and this is the reality now that I need to live with. At least I know what I am capable of which is kind of comforting. Anyway thinking about the imbalance and reading about IT band inflammation and talking to various people who know more about these kinds of things I now have a goal and…

I finally have a training plan again, wohou!

Training plan (weekly)

Total July

Total in July is something to marvel looking at June for example. No doubt there is progress and I am so happy there is! Week 27 ad 28 was still a bit testing, but in week 29 there was a clear change in the winds… So I will be moving to more regular training updates probably as there is something happening again <3

Running 9 kilometers
Walking 12 kilometers
Hiking 4 kilometers
Trail running 3 kilometers
Core class 1
Gym 2 times

Week 27

1 walk 2,1 kilometers
1 gym training

Week 28

1 walk 2,8 kilometers

Week 29

1 hike 4 kilometers (yes in the forest for the first time in ages <3 )
1 run 4,5 kilometers (yes running!!!)
1 walk 2 kilometers

Week 30

(decided to take it easy because previous week was a lot of exercise compared to past 4 months)

1 core class
1 walk 3,2 kilometers

Week 31 of July

I’m back! Well close to it. Yay!

1 times Gym
1 run 1,7 kilometers
1 trail run 3 kilometers
1 walk 1,7 kilometers

I truly hope I can keep up some sort of regularity with training now and look forward to being able to be more outdoors and especially going to the forest again. Let’s see how covid-19 restrictions change after summer, but luckily in Finland there is so much empty space in the forest that they cannot deny us that as all the social distancing regulations can be easily kept there 🙂

Training

Training – Jun/20 – No progress and holiday mode

2 heinäkuun, 2020 Ei kommentteja

The only good part about June was that I was on holiday. We had fun with the kids camping by lakeside. Weather was perfect until we got a quick thunderstorm but the tent stayed dry inside so nothing to worry! It was almost midsummer so there was daylight practically through the night which is a bit weird when sleeping outside always. Feature image is from the campsite beach after midnight. We went to an amusement and a water park which both were practically empty as they had just opened up after corona. I also managed to catch up some sun and this sudden heatwawe felt so warm! I really enjoyed the short holiday, but training front has been as quiet, or even more quiet, than previous months (if that is even possible??)

Week 23 total is easy, complete zero! I do not know when has been the last time in my life that this has happened, but yes absolutely no exercise whatsoever. Week 24 so second week of June I did a bit more and then it backfired again and my knee started hurting so week 25 was easier again. Thought I would give it a try again week 26 and of course it backfired again after the long walk so back to square one every single time I try to do something.

So thought I would do upper body training instead and have gotten familiar on the muscles I need concentrate on with this ”runner’s knee” problem thinking I will do those then on my spare time and upper body at the gym and maybe, maybe one day the pain will not come back again…

I can assure you I am very frustrated, but try to not think about it too much. I see people running and walking passing by my house every day as it’s a very popular route for exercise and I look at them with envy thinking maybe I can do that one day again, but push the thought aside and try not to think about the fact that

I have not been able to run for four months now!

It makes me sad, but like I said I try not to think about it too much. Did I say I try not to think about it!!!

Truth is, it’s hard. Really hard when you are used to exercising and now cannot do anything practically. I did get referral to MRI and result is the same old ”runners knee”. So nothing broken and no surgery needed, but it does not seem to heal either. Orthopaedist gave referral to physiotherapy and now I’m trying to figure out who or how to pay for it as the insurance as such does not cover it unless it’s after a surgery which I was told I do not need.

Training plan

Whatever the cause or outcome I am tired of fighting against this injury and have been thinking that maybe I am not meant to run anymore. Simple as that. So no plans, no huge enthusiastic goals. Just waiting.

Total June

14 activities, 9 h of training
6 km running, 18 km walking, 11 km cycling 3 h gym and 1 h pilates

Week 23

0 = Nada = Niente = Nil = Nothing

Week 24

3 Walks = 6 km –> 3,25 km, 1,66 km and 1.38 km
1 Run 2,8 km
1 Cycle ride 5,6 km

Week 25

1 Walk 3,8 km
1 Gym training 1h 25min

Week 26

1 Walk 6,36 km
1 Pilates class
1 Gym training 35 min

Training

Training – W16-19/2020 Absolute stand still

12 toukokuun, 2020 Ei kommentteja

I haven’t been able to train at all for the past weeks. I was sure that ”listen to your body and let it heal” would work, but it dd not seem to do the trick. I took it really easy for a few weeks and then went for a short walk with my daughter to the forest after which my left leg was in pain again. So went to the doctor to get a diagnosis and surprise, surprise it was ”Runner’s knee” so exactly that inflammation of the IT band as I thought in my last training post from W15/2020. I was prescribed anti-inflammatory drugs (Again!! Got them in Jan 2020 too, not my favourite pills) to get rid of the inflammation and if that does not help then come back.

So ate the pills as prescribed. These also had side effects such as higher heart rate, higher blood pressure and really weird general feeling so took them only that minimum 7 days and now have not been taking them for four days. Not sure though if they helped, as out of the blue suddenly three days ago I got the same strange numb feeling on my left leg without ANY walking even, so I am puzzled.

On a 5 k slow picnic hike with my daughter
to test if I can walk / jog a few weeks ago

The doctor also mentioned there could be some other underlying issues like nerve entrapment, but the pain seemed to be exactly where it would be for the Runner’s knee issue. So have been doing loads of foam rolling and stretching as suggested and noticed that my glute muscles are actually pretty sore and not just my calves. Maybe it’s just a general ”whole leg nerve entrapment” and I am paying the price for not having stretched enough after training.

So again. My own fault probably.

But what can you do but try your best and hope that soon I will be able to go to the gym and hopefully start running slowly again. I could really use some advise if anyone has suffered of the IT band inflammation how long it took to get better and how slowly should you start training again and what gym exercises would be good?

Good news is that it seems to help. Foam rolling that is. I did go for a 9 k bike ride with my daughter yesterday and my leg did not hurt after it, but I did feel that I had done something so hoping that this was the first step to recovery finally.

BTW thanks to Covid-19 I have not been walking even to the metro and to office so my steps on average have been pathetic, not to speak of my amount of training. I was actually shocked to see how few steps I have been taking lately without the every day normal routines. I know that for some this situation has been the trigger for them to exercise and walk even more here in Finland ( we have been able to go out all the time). It is easy to notice this trend on the path next our front door, it’s more like highway nowadays! I am not one of them though and it’s getting on my nerves I can tell.

I truly hope that there won’t be yet another setback and I would be back to square one with my left leg again! Despite of everything I am feeling slightly more positive than a few days ago. I still think that healing shouldn’t be rushed, so trying to find a little more patience again for the week ahead from somewhere…

For some Covid-19 may have increased the amount of training and steps but not for me!

Training total for the past month

So to the exiciting part… drum rolls…. Training totals for the week… they would be so pathetic and non existent that this time I am adding monthly totals. Let’s call this the Corona month 🙂

1 walk 2,5 kilometers
1 circuit training 43 minutes
1 hike 5 kilometers
2 times cycling, one 3,25 kilometers and another 9 kilometers

Training plan

Now I understand that I need to start easy so my training plan must reflect that. If it looks like my leg is on the mend I will plan something around that thought. Good part is that gyms are open also so I will be able to go there also if needed for specific moves.

Happy training everyone,

Singing, Training

Training – W15/2020 Easter holiday and a bit of gardening

18 huhtikuun, 2020 Ei kommentteja

Since my leg started hurting AGAIN after quite an easy walk in my opinion It was clear I should not do any kind of training either. With Easter holiday coming up on the weekend I was a bit sad. Mostly because it would have been nice to go somewhere with the kids for example for a forest hike or something, but clearly I needed to let the leg rest a bit and avoid sideways movement.

Did a few walks and some gardening on the weekend as it was really lovely and sunny weather. We managed to do some great progress on the front yard cutting an old bush and spreading some fresh new bark cover. I suppose you could call that exercise too and at least I got outdoors.

The sad part is that this time we walked for 6,3 kilometers on Easter Sunday and that was too much also. I practically completely lost feeling to my left leg and could not put any weight on it after we got home. I felt absolutely nothing when walking, but this started when we got home.

Following the pattern, symptoms and when the leg gets aggravated finally gave me a clue on what to look for, so yes I googled my symptoms and figured out I have most probably IT band inflammation which is a common problem for serious athlete runners (so I am an athlete now?? 🙂 ). Good news is, it does heal, but tends to be a continuous problem after it. All my symptoms tick all the boxes for this exact condition. It is caused by running on uneven surfaces (the forest, tick), bad shoes (I know I need both new running and trail running shoes, tick) and going uphill and downhill (the forest and the stairs, tick).

So what now? I need to take it EVEN EASIER if that is possible. Not sure how. Then slowly back to running. First short distances and build it from there. Not sure when I can go back to the forest which makes me extremely sad, but there is nothing else I can do but wait now. Last thing I need is a broken knee with which I could never run again with. Better just to listen to your body and let it heal.

So concentrating even more on singing, piano and gardening. Luckily the weather is really beautiful and spring is a bit ahead of time. Days are longer, birds are singing and leaf buds are visible on the bushes and trees. I think I can make it.

Total

Three walks; one 2,7 kilometers, one 4,9 kilometers and one 6,3 kilometers

Training plan

No physical training what so ever. I will train my vocal chords, but those are the only muscles I am allowed to train for a week now!

See our Virtual choir project which was one of my ”training” project. See if you can spot me among the 1120 singers. Ok, ok I made it easier for you and linked to the spot where you will most likely spot me 😉

The Virus Diary

The Virus – Day 83 – Life is still life

12 huhtikuun, 2020 Ei kommentteja

Yep, all good. Life seems to continue normal and you don’t even think about this ”new normal” that much anymore. Teenagers think that this is better because they can wake up 15 minutes before the school starts and preschooler thinks it good because she can be with mommy all day.

Morning circle and crafts through tablet and video chat app

BUT she does get bored, ”has nothing to do” and wants to see her friends. We keep saying we can’t meet friends now and explain why and she has begun to talk about ”can we do it when the virus is not here anymore”. Her birthday is in the beginning of May and I have said that we cannot keep her birthday ”in person” this year, but we need to organize something maybe later, but we have discussed we might keep a virtual get together with friends. Let’s see.

They manage to keep all school classes through internet. For sports they go outside and do something, for piano and singing lesson they do it through tablet pointing at the keyboard or singing to teacher, but other subjects they keep in Teams/Google Classroom/OneNote. Some are with all students, some work is on their own and sometimes also the teacher seems to be in the video chats.

Even the kindergarten keeps video morning circle and crafts twice a week so we got 5 people online in different video chats at the same time in different spaces in the house. Lucky we are in Finland where the internet speed is not the obstacle for this! It’s mostly funny listening everyone babble their own thing, but then again it’s sad that this really is the situation now, how things have changed in just a few months and that you feel safer inside your house than outside in ”fresh” air with other people.

What I miss the most

I miss just going out, getting dressed up in something else than just sweatpants. I miss being around people, I miss the city buzz and I most of all I miss singing together especially with our energetic choir Gospel Helsinki. We were supposed to have a Gospel service today and few other performances during Easter, but now there was only a streamed service with three singers and the band. Rest of us were at home listening and singing along, but it’s not the same. Day by day that’s probably the thing I miss the most, singing together.

So I am singing alone and have started to play piano again. Haven’t touched it for a few months, but now have tried to play it almost daily. Mostly accompanying myself singing. I’m no pianist, but it’s fun to practise. I record them also and then to ”criticise” myself both on singing and playing so it’s a learning session too. Car is a good place to practise also as there is nobody to bother you and you can sing-a-long Spotify as loud as you wish. It is especially good for Gospel song practise as it tends to be a bit vocal especially for penetrating soprano voice.

I did do a ”virtual choir” project last weekend where hundreds of singers around Finland joined to sing a song together. We all recorded our part on our own with a back up track and send it to the choir conductor who with his team will then compile a video. It was a lot of fun, good practise on self criticism. We are all looking forward to it being published later next week hopefully. These are all new and exciting things, but they do not replace ”the real thing”.

WFHWK and no training

WFHWK aka Working From Home With Kids is tough and I have it easy! Mine are already older so they do not need that much entertainment. Still I notice that this week has been hard. Both mentally and physically. I am not able to exercise as my leg got worse. I have finally self diagnosed myself with IT band inflammation caused by too much running (doh, who would have thought 46 km in one week is too much being twice as much as normally!). It’s completely my own fault, I was not following how much I was running I just kept going and realized too late it was too much.

I can feel that not being able to get the pressure out by running, or other exercise, I am getting a bit tired and more tense. Hence piano, and singing have been good distraction and relaxation to get my mind of work, cooking and house cleaning for a while.

I have already come to terms that this is what it’s going to be for a long time now. Older kids most likely won’t go to school until August, my youngest won’t be going to kindy until June, we won’t be going to Flanders choir games in July with the choir, our spring concert is not happening and we are lucky if we can go to our summer cottage for Midsummer like we do every year with my parents.

How much longer

It’s hard to say how long this will still last here in Finland. They predict we might be close to the peak, but I don’t want to keep my hopes up. I think it’s better to just not expect anything but just live day by day and be happily surprised if it ends earlier than you thought. We know for sure this stricter confinement is going to last until mid May and large gatherings until end of May, but all that may change. We should be wiser again after Easter and see how things have evolved.

Around the world situations seem to vary and some countries are worse hit than others. Right now I believe also that the best solution is to flatten the curve but I don’t believe we can completely eradicate the virus and we must loosen the restrictions and get back to ”normal” slowly everywhere at some point.

And YES we need to help all countries to mitigate the impact because there is no going back. We are a ”one world” whether we want it or not. Ever since the fist air planes started flying or actually ever since humans started walking from Africa up North we have been travelling from one place to another and mixing up. It’s our nature to explore and be curious.

I don’t think though that travelling will be quite the same anymore and new remote technologies will definitely change the way we work, but we will still move and I’m sure that when we can I will too. I will go and have a coffee at the local market square in the sunshine during my lunch break and just watch people pass by and enjoy the buzz. And then I will walk back to our office in the city centre and continue my work day. Just as before. Or will I?

Take care, be safe, keep calm and avoid people <3