Training & Nutrition - ITB and LeMond wedges

So I spent the better part of Spring '06 preparing for a ride across the state of PA on their nicely marked bicycle system. I didn't ride more than 100 miles at a time, and when the ride came, we rode 200 miles the first day, and 100 the subsequent two days, with more gear than I'd ridden with before, on my Surly Cross Check.

After the ride, my knee was disabled. I was diagnosed with ITB syndrome, or illiotibial band syndrome. It's something runners get... a tendon on the outer part of knee was enflamed, and I rested for a month before riding 2 miles. I slowly built up the mileage, and then in late July competed in the Wilderness 101 on a Vicious Monolith. No problem with the knee at all...

Now that winter is here, I ride less. I just put the Cross Check on the trainer for the first time in weeks and found that my knee is giving me slight problems again. I've changed saddles, lowered my seat, raised my stem and generally made the bike a ton more comfortable than before.

I just stumbled upon LeMond wedges as a possible solution. I notice they require a $40 caliper to estimate thickness and position of wedges.

Has anyone else had success with these? Has anyone found a reliable way to figure out thickness and position without the calipers? Has anyone fixed their ITB syndrome with another reliable method?

The first thing a doctor will ask you is if you've increased your mileage dramatically recently. I'm a perpetual ITBS sufferer. First started in my early twenties, then recently every spring when I start running again. Rest, foam roller, and massage helps.

I also have ITBS. Stretch and strength training for me. I also have a varus issue which causes an irregular stroke while pedaling. No, that tool is useless.

go see a doctor, do the therapy they suggest. If you still have issues, then figure out the next step.

For me the next step was custom shoes.. waiting to get them from d2 now. Definitely see the doctor first, and if you can find one that specializes in cycling so much the better (I couldn't which sucks)

Also, lowering your seat actually might make the situation worse...

My right knee would kick in around mile 45 during a ride and also suffered numb feet. I went to a bike shop and they put in lemond wedges. My knees are better and no more numb feet. Now, my bike shop got me fitted with isole which is a shoe insole. $280... not cheap but no more pain.

Regarding your ITB. Foam roll your IT band, quads, and hams on a regular basis and stretch. You can google foam rolling. For stretching, look up active isolated stretching. There's a great ITB stretch where you cross one leg over the other. Hope this helps.

+1 on the stretching.
Massages are great too.....and painful.
My massage therapist gave me a tool called the Pain Eraser that is awesome.
It's a spikey hard rubber ball on a roller you can use.
Works great at keeping the IT band supple.

IT Band Streches can be found here http://www.runningtimes.com/rt/articles/?id=6099&page=1&c=372

Clair Davis, the Trigger Point specialist at www.triggerpointbook.com (http://www.triggerpointbook.com) has some very helpful suggestions and he highlights the Tiger Tail as a very useful tool in helping with them. I first learned about the Tiger Tail at the Seattle International Bike Show - very effective tool, and it's better than those foam rollers...