So the early part of this week was spent recovering from the aftermath of my most recent long run (a run which also happens to be the longest I have done up to this point). Monday and Tuesday were tough days because the IT band was pretty sore after the 3 hours of running it endured on Sunday. I spent most of Monday & Tuesday icing the outside of my knee to help cut down some of the inflammation that was going on. It helps working in the hospital since I have access to an ice machine, plastic bags and ace bandages. Literally, over the course of Monday & Tuesday I think I iced my knee at least ten times. Like before, when my IT band is really flared up I have some problems walking down stairs just because that is a motion that is notorious for irritating the inflamed tendon. I used the elevator a little bit more than normal at work but I was able to get by.
Thankfully, I had two physical therapy appointments scheduled for this week since I knew that I would likely need it after a 15 mile run. Monday's appointment was pretty uneventful and went like most of the other appointments had gone. It started out with some ultrasound therapy (still haven't looked it up to see if it really works, but I am will go with anything at this point if someone tells me that it will work), deep tissue massage on the IT band to try to loosen it up, stretches aimed at the hips & legs and then it ended with quad / hip strengthening exercises. Overall, it took me a little bit longer to recover from this run but I am assuming it was just because of the shear distance of the long run.
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