I have to admit that I pushed too hard and too soon to minimalist. Shoes definitely play an important role on the running. The US size 9 NB905 definitely not a good fit to me, and I ran too much too soon in VFF before even build up my leg/feet strength. All these actual reduce the enjoyment of running, as the pain left from each run is greater than the fun. I guess I am still consider lucky to realized this only after 110km inside the VFF, before more damages done. So far, the worst injury is a tight left ITB. But actually I am not able to pin-point whether the shoes (VFF or NB905), or just simply over-trained had provoked the problem. The joyfulness running in VFF is still tempting and I will definitely working towards minimalist (will retire NB905 now), but I had a big challenge to handle right around the corner, my first marathon, River Jungle Marathon by end of the month. I need some solution to at least treat the ITBF syndrome to allow me to maintain the minimum training amount and complete the marathon later.
First, I took some time off from running. I rested from running for 4 days, with occasionally icing the ITB area. When I resume on the 5th day for a short run, the syndrome looks ease a bit but still persisted. Used the KT Tape, but may be due to my technique, the effect is limited. So I took the opportunity on Hari Raya for another straight 5 days off from running.
Second, I reverse back to running in supporting shoes. Got a Brooks Adrenaline GTS10 with RM215 (50% discount) but its support felt like the old NB1226. Will post the review on the shoes later. So far already made 4 runs (27km) in this shoe, and I felt great as it seem to not worsen the ITBFS.
Third, I apply ice to the ITB area right after each run. I also ice the ITB area at least one more time on daily basis. I also included some stretching on the ITB before and after each run. These actions had post a good result on the ITBFS.
Forth, I do some ITB stretching and strengthening exercise everyday. 2 methods suggested by runnersworld. Click the pictures for full articles link to runnersworld.
Like the title of this post, the fixing is still in progress. I am yet back to my full training plan, those workouts so far are reduced amount so that my body can slowly rebuild from the ITBFS. I am now fingers crossed and hope for the best.
It is stretching time now :)