Need to train for a 10K in 2 weeks, but I have a knee injury IT Band.?
is needed to run a 10K in 2 weeks, but I have IT band injury picked up about 2-3 weeks I can not shake. I have to do some aerobic training that allows me to run this race (is my first 10K, so I'm orientation 50min). Any ideas on exercises I can do to get my fitness level without aggravating the knee – PS-I 'll run tied my knee if that's what it takes!
To be honest, I do not think you need to run this race in 2 weeks. You need to recover before putting any effort legs. But if you want to maintain your aerobic base, the cycling (usually twice what it would be), aqua-jogging (1 1 / 2 times as long as running) and swimming (as long run). Ice the injury every day (after running twice a day for at least 15 minutes each time). If you decide the race (still am against), put your right knee.
Resistance Band Exercises : Resistance Band Exercises: Lunges
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