IT Band Questions [Archive]

Machka

01-07-07, 11:07 PM

Thanks. I have promised myself to get professionaly fitted. Is streching an absolute must? Do most cyclists strech? By mashing up hills do you mean pushing it too hard or fast?

Stretching is highly recommended. I struggle with IT band problems too and they ease off when I do stretch regularly. Two winters in a row, a few years ago, I joined a yoga class to help me with my stretching ... and it was very helpful. I moved and haven't found a class that good where I live now, so I have to remember to keep it up on my own, which isn't easy for me to do.

By mashing, I mean cycling in a harder gear than necessary, with a really low cadence .... the opposite to spinning.

Friskie

01-07-07, 11:16 PM

Do you do any particular types of stretching for your IT band or do you find that your general stretching or Yoga routine covers it? Everyone raves about yoga. (I live in northern California.) Amazing how I resist it! So stubborn am I!

Machka

01-07-07, 11:28 PM

My yoga instructor was really good. When we were doing introductions on the very first day, I mentioned that I cycled and she replied that she would be sure to include lots of IT band stretching in the routines. Her son also cycled and she recognized that IT band tightness can be a problem.

So for the two winters when she was my instructor, the class didn't do a completely "regular" yoga routine, she specialized it for the needs of the people in the class .... and we did a lot of IT band stretching!! I attended a class where I live now last winter, but it just went through a very basic routine, pretty much the same stuff every class, and very little IT band stretching, so I didn't get much out of it.

I guess you sort of have to pick and choose your classes ... but I would suggest finding a stretching and/or yoga class of some sort. I'm even debating about getting into pilates ... I'm not sure what all is involved with that, but it seems to me that there is both stretching and some strength work.

However, there should be websites and/or books with IT band stretches. It is kind of hard for me to describe them. I can think of 3 or 4 off hand that were quite good.

My hamstrings are also really tight and the first instructor really helped me with that too.

Friskie

01-07-07, 11:38 PM

Thanks so much. I think you may have inspired me to seek a yoga instructor! I may ask for a private lesson or two to help get me going on IT band stretches in particular. Based on your experience, it sounds like this focus really helped you. It's such a bummer to be in too much pain to ride! It's become my therapy. I have also heard many wonderful things about Pilates. Thanks again.

benji

01-08-07, 12:32 AM

my anecdote: When I started cycling, I'd get stinging IT bands in both legs after about 2-3 hours riding, and they'd ache for days later. I think guy who did my fitting assumed I was younger and more flexible than I am. I lowered the seat about a centimetre and the problem went away.

kuan

01-08-07, 05:40 AM

supcom

01-08-07, 07:20 AM

You don't say how long you've been cycling or if you've recently been ramping up your mileage. Simple overuse is a common cause of knee problems.

timmhaan

01-08-07, 08:52 AM

don't forget to get a proper fitting. that could very well be the root cause of your IT band issues. sometimes even the slightest re-positioning on the bike clears everything up.

NoRacer

01-08-07, 09:03 AM

Many runners incur this problem. Check the Med Tent over at www.coolrunning.com (http://www.coolrunning.com)

Do a search for ITB or ITBS or illiotibial. Also, search for a thread entitled Med Tent Library for links to other sites that address this overuse injury.

NoRacer

01-08-07, 09:11 AM

Also, you may want to have someone make a video of you cycling. This should be from the front, back, and side that you are having problems with. You should be at cadence. The video should capture as many pedaling cycles as possible in hopes of spotting a biomechanical problem in your pedaling motion.

If there is no problem in your motion, than you know that you've surely done too much.

Friskie

01-08-07, 10:21 AM

Regarding foam roller. I have one, and yes, I will try rolling my gluts. Thanks. . .and thanks everyone for your helpful advice. I made an appointment today to get fitted properly. You guys are great.

dbduke

01-08-07, 10:31 AM

my coach has me work my adductors in the gym in an effort to avoid IT problems.

jerky1280

01-12-07, 12:29 PM

While yoga might help, I would HIGHLY recommend seeing a doctor or a physical therapist for IT band stretches. I had a serious IT band issue a few years ago from running. I saw a doctor and physical therapist and they showed me some stretches and exercises with surgical tubing. That, along with reduced mileage for a few weeks had me good as new within a month.

Another thing that has helped me in the past with knee problems was a glucosamine/chondroitin/MSM suppliment. They have pills, as well as chewables. In fact, I've upped my training recently and have felt a few twinges in my knees recently, so I think I'll go grab a bottle myself.

Bottom line, don't mess around with your knees. You build up a little scar tissue and cartilage damage, and before you know it you'll have chronic problems for the rest of your life.

bfloyd

01-12-07, 01:58 PM

jerky1280

01-12-07, 04:19 PM

What is a foam roller?

Foam rollers were great for my IT band problems. Actually, I remember them being the single most helpful treatment. Hurt like hell, but did a lot to help.

It's a cylindrical piece of foam. You put it on the ground and roll the muscle/tendon/ligament/other piece of anatomy across it. It does a lot to stretch muscles and tendon.

'nother

01-12-07, 05:27 PM

foam roller ++

also good on quads and calves, if they're tight

bfloyd

01-12-07, 05:37 PM

Foam rollers were great for my IT band problems. Actually, I remember them being the single most helpful treatment. Hurt like hell, but did a lot to help.

It's a cylindrical piece of foam. You put it on the ground and roll the muscle/tendon/ligament/other piece of anatomy across it. It does a lot to stretch muscles and tendon.

Thanks. Do you know of any links to these and how to use?

DesFlurane

01-12-07, 07:37 PM

Foam roller?
You're all soft!
I lay on my side with my wifes rolling pin under my IT band and move back and fore!
Now that is an IT workout ;-)

kuan

01-12-07, 07:42 PM

Here floyd http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialReleasehttp://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease

The buzzword is myofascial release

Garfield Cat

01-13-07, 10:30 AM

IT band: my fitter noticed that I had knee drift and had me re do my form. During pedal stroke, keep the knees closer towards the center of the bike. I have Speedplays so the knee float was never a problem. My shoes were not adjusted properly and that was changed too. Also changed the crank arm length.

But above all, I gave my body some rest away from riding and had several weeks of physical therapy using accupressure.

KLW2

01-13-07, 08:21 PM

I have ITB issues but the side strech in this article along with a few times on a roller and single leg squats (not past 90 deg) took care of it..
http://www.runningtimes.com/rt/articles/?id=6099

RedHairedScot

01-14-07, 04:22 PM

I roll my IT band. I've had IT band problems every spring for the last I dunno how many years when I start running. I either get ITBS or almost get it. A foam roller helps a lot. Roll your IT band and your glutes.
+1.
Overstressed my IT band in both legs during a long (running) race, and a cheap foam rubber helped a lot. Be warned: if you've already hurt your IT band, be careful. You know how after a while you learn the difference between an injury "ouch" and a strech/soreness "ouch?" Rolling the IT band felt like an injury ouch, even when my therapist was telling me I was on the right track.

(Yes, it was bad enough I had to see a therapist -- three days after the race I could barely walk. Let that be a lesson to me: don't dig into school and neglect running for two months before a 20K!)

workoutnut

02-03-07, 12:26 PM

You might also try The Tiger Tail Rolling Muscle Massager instead of a foam roller. PTs recommend it to cyclists quite often for helping them stretch and warm up the ITband. It's easier to use than those big, clumsy foam rollers - and - it feels better because you can control the pressure better. I found it at www.polarfusion.com (http://www.polarfusion.com). With some creative zip ties, you can even take the Tiger Tail on a road trip because it's pretty small. At the very least, you can leave it in your car and use it before you head home.

workoutnut

02-03-07, 12:30 PM

workoutnut

02-03-07, 12:31 PM

Ok - I'm new. Didn't realize I posted twice. sorry!

'nother

02-03-07, 03:02 PM

You might try The Tiger Tail Rolling Muscle Massager...PTs recommend it to cyclists with ITband problems because it's lots easier to use than foam rollers, and much more portable...I found it at www.polarfusion.com

Ummm, okay I'll give you a pass on the portability, but seriously, how difficult is it to use a foam roller? Just lay down on the thing and roll...couldn't be simpler.

shona

02-03-07, 07:57 PM

2 yoga stretches that will make a big difference:

1. pigeon
2. stacked logs

If you to to yogajournal.com and do a search on these postures/stretches you should be able to get instruction. You will need to ease into these slowly but i know from personal experience that doing them twice a day, along with a regular yoga practice, has helped me tremendously.

sfrider

02-04-07, 08:17 PM

You might try The Tiger Tail Rolling Muscle Massager...PTs recommend it to cyclists with ITband problems because it's lots easier to use than foam rollers, and much more portable...I found it at www.polarfusion.com
Looks nice to have on hand to warm up before a ride or run. Foam rollers are great though in that it's pretty easy to get some serious pressure going on the band, 100-150 lbs easily. Also, as you lean up your torso with your leg horizontal, band facing down, you stretch the band and muscles as they go over the roller. I don't see the tiger tail being as effective to break up scar tissue and loosen the muscles gripping the band, but it does look like a great warmup help. (In addition to IT band stretches.) Looks great to loosen up the calfs, too!

doctorSpoc

02-05-07, 09:24 PM

was completely incapacitated by IT band issues last spring after starting running and indoor training without stretching... after a about 3mths without it getting better (and getting much worse... extreme pain) and false diagnosis a doctor set me onto the correct diagnosis... said that cycling tends to shorten the IT band and running needs a supple, strong IT band... so if you're going to run and cycle you have to stretch... i learned my lesson.

cure: stretching, icing, Ibuprofen or Asprin (to reduce swelling.. not Tylenol)

an IT band stretch is to stand... and put weight on one leg and lock knee.. cross the other leg over the one with your weight on it.. bend over and stretch your hands as close to the floor as possible t the toes of the knee locked leg...

i also stretch my glutes (butt)... sit with legs stretched out straight and bend knee of one leg and place foot above knee of straight leg... grab/hug the bent leg with both hands and lift it sideways so that foot approaches the hip of straight leg and pull leg towards your body.. should feel the stretch in your butt

and hamstrings.. seated or standing reach for your toes..

icing: ~30min 3-5min on off

i'm good now as long as i stretch...

roadbuzz

02-08-07, 07:02 PM

These guys make something similar to a foam roller, sort of halfway between desFlurane's rolling pin and a foam roll. Plus, they don't wear out like the foam rollers. A little pricey, but you can generally find them discounted or on sale on the web.
http://www.tpmassageball.com/

Do your stretching, too. It helps prevent injuries (unless you're over-enthusiastic, in which case it causes injuries :( ), and improves recovery.

scot

02-16-07, 05:51 AM

See a doctor that knows cycling. DO NOT go see a regular doctor or specialist with no experience in cycling.

I had an IT band issue, and unfortunately it does not "get better" in time. Cycling, depending on what is wrong, does not correct the issue and actually makes the situation worse over time.

Do your feet point outwards naturally?
Do you have problems with balance?
Put something on the ground, stand back a few feet, then walk towards it, and using one leg, bend down and pick it up. Think about the path your knee traveled. Was it in line with your leg? Did your leg "fall in"? If so, you probably have a muscle imbalance and no amount of bike fitting will "fix" it. Go see a doctor.

Does the pain happen only in your outer thigh? Or is it around or below your knee?

Does it happen on hard rides only?

Can you feel your legs going out of balance? Are you spinning in circles?

Are your feet level or do they need correction?

Do you wear orthotics?

Do you wear them while cycling?

Is your bike fit properly?

Do your shoes fit?

The questions you need to answer are basically endless. Go see a cycling doctor.

In my case lots, and lots, and lots of stretching and exercises plus 2 months off the bike and I haven't had a problem since. At least with IT issues.