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Meerkat · 03-03-2016, 13:55

Scimitar,

Thank you for taking your time to read this and help me from your past experiences. I really appreciate it.

I have not had an MRI done on my Bursa.

I was diagnosed at an Orthopedic Center. It was the recommended sports med center in town. The doctors who looked at my X-Ray's and felt my knee were specialists in Sports Med and the Hip/Knee area.

I also had the trainer for my brother's high school football team take a look and he also sided with it being ITBS. He said my IT Band was "As hard as a rock." The trainer also felt my ligaments and never mentioned a possible issue with my bursa. He also recommended a physical therapist that specialized in sports injuries.

The physical therapist also tested the tendons and ligaments in my knee. Nothing hurt to the touch and nothing felt torn. He also said my IT Band was tight and agreed on ITBS.

From my research, if it was bursitis, I would have swelling and tenderness to the touch in my knee. My knee does not hurt to the touch nor do I have swelling.

As you can see below, I was trying to incorporate hip strengthening into my overall workouts as I got into heavier workouts

Month 1 (March 2014)

Footwear for running was Nike Free 5.0's

Stretches:
Hurdler/Modified Hurdler 1x each leg, 30 sec holds, daily
Single Leg Over 1x each leg, 30 sec holds, daily
Calf Raises 20x each leg daily

Exercises:
Sprints 2x week
3mi run 1x month

Month 2&3 (April & May)

My stretches were:
Hurdler/Modified Hurdler 1x each leg, 30 sec holds, daily
Single Leg Over 1x each leg, 30 sec holds, daily
Yoga 1x per week

My exercises were:

30-45mins prior to MMA (3x per week)
Body weight wall squat & hold for 2 mins x3
Balance squats (Put a bosu ball down, so the ball side is down, and squat light weight. 40-65lbs while balancing on it) 10 reps x3
Lateral Lunges 10 reps (each leg) x3
Sprints Ladder (10m, 20m, 30m, 40m, 50m, 50m, 40m, 30m, 20m, 10m)
3x per week

MMA Classes (2hrs, 5x per week)
Classes consisted of:
Jog up to 1mi
Sprints
Body weight round robin (push-ups, air squats, squat jumps, pull-ups, sit-ups, lunges, high knees, bear crawls, burpee's)
cardio (pad work/heavy bag work)

Month 4 (Mid June - End of June)

I was on AT. I continued with my hurdler/modified hurdler and Single Leg Over/Iron Cross in the morning
Did not do strength training for my ITBS.
Did not do MMA or any structured workout
During AT I completed a 5mi ruck as the only PT day we had. No issues with my IT band.

Month 5 (July)

No daily morning stretches
Running 3x per week (on a track with a knee brace)

Warmup:
Army's Preparation Drill
Hip Stability Drill

Exercise:
1mi-2mi

Recovery:
Army's Recovery Drill
I attempted a 3 mile run using the road/side walk and stopped about 1mi in due to an ITBS flare up.
No weight training
No MMA

Months 6, 7 (August - September)
(Official ITBS Diagnoses happened in Month 5)

Physical Therapy 3x per week:
Elliptical. 5 mins, switching directions every min.
Squeezing a foam ball between my knees while doing a squat leaning on an exercise ball held between my back and a wall
Hip ups with feet on an exercise ball
Walking 100m on my heel's
Calf raises 10x each leg
Standing on stability disk's while catching a medicine ball
Ankle left right up down, 10x each direction with a resistance band
Ending with hamstring and calf stretches where I'd lay down and the Physical Therapist was stretching my legs.

Month 8 (October)

Continued Physical Therapy as in Months 6 & 7.
1-2mi run 2-3x per week (with knee brace) depending on soreness
Foam rolling daily

Months 9 & 10 (November & December)

Cardio/Leg Days (3x per week)
Elliptical for 5mins, switching direction every minute
Seated Leg Curls 10reps x3
Leg Extension 10reps x3
Leg Press 10reps x3
Hip Abduction 10reps x3
Hip Adduction 10reps x3
Treadmill .5mi run at a slower pace
Foam rolling, hamstring stretch, single leg over

Month 11 (January)

Footwear Change (Nike Revolution 2)
THOR3 Program (Modified 5k Distance Run Days)
Foam Rolling Daily
Ice and heat therapy
Taking Ibuprofen before runs to reduce pain & any possible inflammation of the IT Band

Month 12 (February-Current)

Foam rolling daily
Applying ICY-HOT to the affected and surrounding area
Tried Dr Scholes Active Inserts

Mornings
Lateral leg raise 30x each leg (w/Resistance Band)
Bent leg raise 30x each leg (w/Resistance Band)
Hip Thrusts 25x each leg
Side steps 10x each leg x5 (w/Resistance Band)
Pistol Squats 5x each leg
Heel to butt kicks standing 20x each leg
Single Leg Over 20x each leg

Nights
THOR3 Program
Prior to the Dynamic Warmup listed, I do the Army's Preparation Drill
Prior to the run/cardio days I do the Preparation Drill & Hip Stability Drill

I just bought Nike Air Max Tailwind 7's and was planning on phasing those in as they felt more comfortable on my foot and I felt like my Nike Revolution 2's were getting worn out.

03-03-2016, 13:55	#4
Meerkat Asset Join Date: Feb 2016 Location: New York Posts: 4	Scimitar, Thank you for taking your time to read this and help me from your past experiences. I really appreciate it. I have not had an MRI done on my Bursa. I was diagnosed at an Orthopedic Center. It was the recommended sports med center in town. The doctors who looked at my X-Ray's and felt my knee were specialists in Sports Med and the Hip/Knee area. I also had the trainer for my brother's high school football team take a look and he also sided with it being ITBS. He said my IT Band was "As hard as a rock." The trainer also felt my ligaments and never mentioned a possible issue with my bursa. He also recommended a physical therapist that specialized in sports injuries. The physical therapist also tested the tendons and ligaments in my knee. Nothing hurt to the touch and nothing felt torn. He also said my IT Band was tight and agreed on ITBS. From my research, if it was bursitis, I would have swelling and tenderness to the touch in my knee. My knee does not hurt to the touch nor do I have swelling. As you can see below, I was trying to incorporate hip strengthening into my overall workouts as I got into heavier workouts Month 1 (March 2014) Footwear for running was Nike Free 5.0's Stretches: Hurdler/Modified Hurdler 1x each leg, 30 sec holds, daily Single Leg Over 1x each leg, 30 sec holds, daily Calf Raises 20x each leg daily Exercises: Sprints 2x week 3mi run 1x month Month 2&3 (April & May) My stretches were: Hurdler/Modified Hurdler 1x each leg, 30 sec holds, daily Single Leg Over 1x each leg, 30 sec holds, daily Yoga 1x per week My exercises were: 30-45mins prior to MMA (3x per week) Body weight wall squat & hold for 2 mins x3 Balance squats (Put a bosu ball down, so the ball side is down, and squat light weight. 40-65lbs while balancing on it) 10 reps x3 Lateral Lunges 10 reps (each leg) x3 Sprints Ladder (10m, 20m, 30m, 40m, 50m, 50m, 40m, 30m, 20m, 10m) 3x per week MMA Classes (2hrs, 5x per week) Classes consisted of: Jog up to 1mi Sprints Body weight round robin (push-ups, air squats, squat jumps, pull-ups, sit-ups, lunges, high knees, bear crawls, burpee's) cardio (pad work/heavy bag work) Month 4 (Mid June - End of June) I was on AT. I continued with my hurdler/modified hurdler and Single Leg Over/Iron Cross in the morning Did not do strength training for my ITBS. Did not do MMA or any structured workout During AT I completed a 5mi ruck as the only PT day we had. No issues with my IT band. Month 5 (July) No daily morning stretches Running 3x per week (on a track with a knee brace) Warmup: Army's Preparation Drill Hip Stability Drill Exercise: 1mi-2mi Recovery: Army's Recovery Drill I attempted a 3 mile run using the road/side walk and stopped about 1mi in due to an ITBS flare up. No weight training No MMA Months 6, 7 (August - September) (Official ITBS Diagnoses happened in Month 5) Physical Therapy 3x per week: Elliptical. 5 mins, switching directions every min. Squeezing a foam ball between my knees while doing a squat leaning on an exercise ball held between my back and a wall Hip ups with feet on an exercise ball Walking 100m on my heel's Calf raises 10x each leg Standing on stability disk's while catching a medicine ball Ankle left right up down, 10x each direction with a resistance band Ending with hamstring and calf stretches where I'd lay down and the Physical Therapist was stretching my legs. Month 8 (October) Continued Physical Therapy as in Months 6 & 7. 1-2mi run 2-3x per week (with knee brace) depending on soreness Foam rolling daily Months 9 & 10 (November & December) Cardio/Leg Days (3x per week) Elliptical for 5mins, switching direction every minute Seated Leg Curls 10reps x3 Leg Extension 10reps x3 Leg Press 10reps x3 Hip Abduction 10reps x3 Hip Adduction 10reps x3 Treadmill .5mi run at a slower pace Foam rolling, hamstring stretch, single leg over Month 11 (January) Footwear Change (Nike Revolution 2) THOR3 Program (Modified 5k Distance Run Days) Foam Rolling Daily Ice and heat therapy Taking Ibuprofen before runs to reduce pain & any possible inflammation of the IT Band Month 12 (February-Current) Foam rolling daily Applying ICY-HOT to the affected and surrounding area Tried Dr Scholes Active Inserts Mornings Lateral leg raise 30x each leg (w/Resistance Band) Bent leg raise 30x each leg (w/Resistance Band) Hip Thrusts 25x each leg Side steps 10x each leg x5 (w/Resistance Band) Pistol Squats 5x each leg Heel to butt kicks standing 20x each leg Single Leg Over 20x each leg Nights THOR3 Program Prior to the Dynamic Warmup listed, I do the Army's Preparation Drill Prior to the run/cardio days I do the Preparation Drill & Hip Stability Drill I just bought Nike Air Max Tailwind 7's and was planning on phasing those in as they felt more comfortable on my foot and I felt like my Nike Revolution 2's were getting worn out. Last edited by Meerkat; 03-03-2016 at 14:57.
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