I decided that my ITBS and loss of pace are both partially due to hip issues. The tightening of the hip flexor makes the legs feel heavy and severely limit the range of motion around the hips and knees. Started training for a week now and each run is accompanied by either hip or knee pain, sometimes both.
This is the first time I’ve had hip pain. So I added hips to my foam roller routine. I’ve also been doing some of the back stretches I found earlier this year when I had lower back pain, because it’s all connected. The hip flexor group of muscles goes from the lower spine through the pelvis and to the thigh. The hours spent sitting on a chair all day fix the muscles at a compressed position. Obviously the less time sitting the better, but other than that I need to find a way to release the shorted muscle group.
This is one hip flexor exercise I found on youtube. Initially I was only able to hold the position for 10 seconds, especially with the problematic left side. The purpose is to reverse the chair sitting posture.
Looks similar to some yoga poses, like crescent or low lunges.
It’s hard to tell whether any of this is effective. The weekend run was faster, although I’m pretty sure it’s because it was absolutely pouring and I was hurrying home. The long run today was just as slow as before–there was knee pain but minimum hip pain.