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I use a foam roller and a massage stick to work on my quads and IT band on a daily basis. Yet they remain extremely tight - especially the vastus lateralis, medialis and IT band - rolling and massage always hurt (you know, the good hurt of massage).
What else can I do to relieve the tension in these muscles? Maybe some other muscles are weak and are causing the affected muscles to overwork?
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have you tried acupuncture? I have no experience other than anacdoals from my brother and father. Worked wonders for them (both went to different rehab specialists).
just tight? my left one is burning like crazy right now. i can sit for maybe 10 minutes before i have to get up and move around. it sucks. later.
Sometimes these overly tight muscles can be a result of extreme muscle imbalances. How's the hamstring strength?
Pedal stroke imbalance causing muscle imbalance, overstressing the quads and therefore the IT band. Try a light pressure on the downstroke and a more pulling action on the upstroke. The upstroke will trigger the hamstring group and glutes, giving the quads a rest.
kuan, hamstrings are weak relative to quads. Perhaps I should strengthen the hammies at the gym, b/c while cycling is strengthening both quads and hammies, it's definitely strengthening the quads to a greater extent.
GC, I have a smooth/high cadence and I focus on pulling the legs up, but it wouldn't hurt to make a greater effort there.
I read somewhere that weak hip abductors can cause the vastus lateralis and IT band to overwork and tighten. Might try incorporating some hip abduction exercises as well.
Use a foam roller on the IT band and piriformis.
Lots of people know how to do the IT band but have no clue how to get to the piriformis. Here's a good pic and description:
http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease
If you feel you cannot get deep enough, use a tennis ball on the piriformis.
The quad/ham strength ratio should be 3:2.
Use a foam roller on the IT band and piriformis.
Lots of people know how to do the IT band but have no clue how to get to the piriformis. Here's a good pic and description:
http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease
If you feel you cannot get deep enough, use a tennis ball on the piriformis.
The quad/ham strength ratio should be 3:2.
that thing can put a hurting on a guy! it does provide relief for sure, once you get past the pain of the rolling. later.
Use a foam roller on the IT band and piriformis.
Lots of people know how to do the IT band but have no clue how to get to the piriformis. Here's a good pic and description:
http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease
If you feel you cannot get deep enough, use a tennis ball on the piriformis.
The quad/ham strength ratio should be 3:2.
Thanks for the suggestion and link. I use the roller on the IT band, but never on the piriformis. Tried it yesterday and it hurts!
About the IT band, I hope this helps as I know it can be a real pain (the "right" for me). I found some mobility exercises (See ##1 & 2 below) that I do every morning.
After that, then a stretch of the hamstrings. And then ... a stretch of the IT band. That has been working for me. Plus, I go through the routine just before a bike ride.
There seems to be a lot of IT band stretches. The only one that seems to work for me--but, it does seem to do the trick--is as follows: if you look at pictures on the web it is the stretch that, for example a right leg, you stand facing a counter or wall with your right foot behind your left foot, and lean forward while bringing your right hip around to stretch the IT band.
I think there may be some differences of opinon about if and for how long you should hold a stretch. For me, to stretch the IT band seems to require holding a stretch for 13 sec or more.
Good luck!
:)
P.S., e.g., see link: http://www.bikeforums.net/showthread.php?t=165964 (I noticed the link to the mobility stretches is still active)
01-12-06, 10:48 AM #5
wagathon
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Originally Posted by ImprezaDrvr
I stretch quads, hammies and ITB after every ride. Just remember, kids, don't stretch until you're warmed up.
Hot shower for me.
I found some mobility exercises that have really worked for me. I'll try to find a link and come back here to post it, but it involves as follows:
While standing on one foot, for 10-15 reps or any amount (you support yourself with one arm), e.g.,
(1) swing up your right leg, with bent knee, to horizontal position and swing the leg back with the knee locked and the foot extended like you are running, followed by . . .
(2) swing up the right leg, but with the knee locked (like you are place kicking), and swing the leg back while bending the knee, bringing the foot up behind you.
The idea that you actually want to utilize the swinging action, rather than damping things down because you're afraid you'll pull something, as that is what seems to me to be what really helps get things ready for action.
(3) you finish by move the right leg around simulating a bicycling action (my take on this part is that you would just go for a ride at that point if that is what you were planning to do anyway).
The above is followed by the same mobility exercises for the other leg.
P.S., Here's the link re "dynamic mobility exercises" that I happened across, Exerercise #1 and #2 (or substitute a spin on a trainer for #2):
http://www.herts-squash.org.uk/how_to_win_hamstring_problems.htm
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Here's an excerpt from the above article. Its important because of the "pull". In other words the pedal stroke "pull" is like this exercise:
And here's a bonus exercise
Yet another way to improve the strength and dynamic mobility of the hamstrings is to perform some exaggerated pull bounding. To do this, warm up with at least 10 minutes of relaxed jogging, and then - on a gym floor or smooth grassy surface - bound quickly for about 30 to 40 metres, emphasizing longer-than-usual - but also very quick - strides. During these exaggerated pull bounds, you should focus on both increasing the forward swing of each leg (hip flexion) and also the backward pull (hip extension) of each leg once the foot has hit the ground. By doing so, you are increasing hip (and thus hamstring) range of motion, fostering the ability of the hamstrings to withstand injury-producing forward-swing forces, and also aggrandizing hamstring strength. Progress your exaggerated pull bounding by increasing the number of reps (start with just three to four 30- to 40-metre reps), by expanding the length of the reps (to 100 metres or so), by upgrading your speed of movement, and by then moving the venue for the pull bounds from a flat, forgiving surface to a hill of moderate steepness.
I have been using the foam roller for three weeks or so, but I use a special technique. Before that, I had only limited success releasing my ITB with prescribed stretches from my PT. I use roller with a "trigger point" technique -- even more painful than just rolling with the foam roller. It's brought fantastic results.
Maybe lots of people do this; if so, just ignore this. But I had to do some research to find it -- and then realized I knew what it was, because I had gotten a year of deep-tissue massage about 10 yrs ago.
I understood the principles of trigger-point, and the limits of my body, before I started. Hence, I'm not officially recommend this -- because i don't want to be blamed if you do something nasty to yourself. :-) However, I think many of us here know our bodies pretty well, so I hope this will help the OP or anyone else.
Basically, you start with a good warm-up -- maybe on the bike, or what works for you. Then, I sometimes also do some stretching before rolling.
Then, while you're rolling your ITB normally, you'll find those spots that just kill -- you know them. They feel like sheets of strip metal, or like connective tissue, instead of what it really is: Muscle that's been WAY too tight for too long. Even while just normally rolling it, it feels like "No way should I be applying any more pressure to this point." THAT is the place I apply the excruciating technique to.
First, I completely relax the muscles of the leg in question (hard to do when on top of the roller) while steadily increasing the roller pressure until I have both legs off the ground -- inactive leg on top of the leg being rolled, for max pressure. Keep those muscles relaxed -- visualize them as Play-Doh, or water. Total release, nothing less.
You are stationary on top of the spot in question, which will be ridiculously squeezed between the roller and the bone (yes, that's right). At this point, the whole universe will, for the moment, become the most repulsive ugly joke anyone ever thought up. ;-)
Right at this point, for the first three days, my wife would rush into the room to make sure I was OK, because I'd be literally gasping and laughing in pain, eyes welling with tears. I have to commit: "I'm going to make this hurt 3X worse than I think it should. And I will keep my leg muscles relaxed." It ain't for everyone.
You have to hold it for a long time. No specific amount of time. The prescription is basically, "Until the absurd pain becomes bearable pain, and spreads out a bit." Now rest off the roller for 30 secs or so. Breathe deeply. Then roll out the ITB again, this time more generally (don't skip this, though you would pay anything to do so.) Keep trying to keep the muscles completely relaxed --- the idea is total "water muscles," no resistance. Repeat on both legs. It's especially good for the ITB and quads, but other areas might work, too.
In about two weeks, my ITBs loosened VERY dramatically, and my chondromalacia (related knee issue) began to dissipate noticeably. I've got a ways to go, but after two-to-three weeks, I don't gasp or have tears in my eyes anymore. Now the trick is to keep it up.
Some points: This is an all or nothing technique. If you're only going to make it hurt like hell, then don't bother -- just keep rolling like you normally do, where it simply hurts. The trick is, there's a threshold, past which nerve sensors in the muscles *stop* tightening the muscle in response to the pain. That's the magic zone, in which the muscle releases. And it has to happen day after day (or at least a few times a week -- I'm stubborn. I did it every day.) You'll feel like you're going to have ridiculous deep bruises the next day, but you won't if you're doing it right. Your legs should feel great.
With all that said, if you're sitll having trouble after trying some of the good suggestions here, see a Dr. It's always a good idea.
That foam roller thingy does wonders.
I have been using the foam roller for three weeks or so, but I use a special technique. Before that, I had only limited success releasing my ITB with prescribed stretches from my PT. I use roller with a "trigger point" technique -- even more painful than just rolling with the foam roller. It's brought fantastic results.
Maybe lots of people do this; if so, just ignore this. But I had to do some research to find it -- and then realized I knew what it was, because I had gotten a year of deep-tissue massage about 10 yrs ago.
I understood the principles of trigger-point, and the limits of my body, before I started. Hence, I'm not officially recommend this -- because i don't want to be blamed if you do something nasty to yourself. :-) However, I think many of us here know our bodies pretty well, so I hope this will help the OP or anyone else.
Basically, you start with a good warm-up -- maybe on the bike, or what works for you. Then, I sometimes also do some stretching before rolling.
Then, while you're rolling your ITB normally, you'll find those spots that just kill -- you know them. They feel like sheets of strip metal, or like connective tissue, instead of what it really is: Muscle that's been WAY too tight for too long. Even while just normally rolling it, it feels like "No way should I be applying any more pressure to this point." THAT is the place I apply the excruciating technique to.
First, I completely relax the muscles of the leg in question (hard to do when on top of the roller) while steadily increasing the roller pressure until I have both legs off the ground -- inactive leg on top of the leg being rolled, for max pressure. Keep those muscles relaxed -- visualize them as Play-Doh, or water. Total release, nothing less.
You are stationary on top of the spot in question, which will be ridiculously squeezed between the roller and the bone (yes, that's right). At this point, the whole universe will, for the moment, become the most repulsive ugly joke anyone ever thought up. ;-)
Right at this point, for the first three days, my wife would rush into the room to make sure I was OK, because I'd be literally gasping and laughing in pain, eyes welling with tears. I have to commit: "I'm going to make this hurt 3X worse than I think it should. And I will keep my leg muscles relaxed." It ain't for everyone.
You have to hold it for a long time. No specific amount of time. The prescription is basically, "Until the absurd pain becomes bearable pain, and spreads out a bit." Now rest off the roller for 30 secs or so. Breathe deeply. Then roll out the ITB again, this time more generally (don't skip this, though you would pay anything to do so.) Keep trying to keep the muscles completely relaxed --- the idea is total "water muscles," no resistance. Repeat on both legs. It's especially good for the ITB and quads, but other areas might work, too.
In about two weeks, my ITBs loosened VERY dramatically, and my chondromalacia (related knee issue) began to dissipate noticeably. I've got a ways to go, but after two-to-three weeks, I don't gasp or have tears in my eyes anymore. Now the trick is to keep it up.
Some points: This is an all or nothing technique. If you're only going to make it hurt like hell, then don't bother -- just keep rolling like you normally do, where it simply hurts. The trick is, there's a threshold, past which nerve sensors in the muscles *stop* tightening the muscle in response to the pain. That's the magic zone, in which the muscle releases. And it has to happen day after day (or at least a few times a week -- I'm stubborn. I did it every day.) You'll feel like you're going to have ridiculous deep bruises the next day, but you won't if you're doing it right. Your legs should feel great.
With all that said, if you're sitll having trouble after trying some of the good suggestions here, see a Dr. It's always a good idea.
That's the ticket. Totally. You gotta do it until you cry.
And breathe through the hurt. :D
I used to have IT band problems. Once I had to take 10 days off the bike to let it heal (it was that bad). Now I stretch the IT band and I don't have any more problems at all.
Lay on the ground on your back, put both arms out to the side... start with your left leg, rotate your hips to the right until your leg is hanging in the air over your right leg. You might have to slightly bend the knee to get the pull but when done right, you'll feel the IT band getting stretched. Hold it there for about 20-30 seconds. Repeat with the right leg over the left. Keep your shoulders squarely against the floor.
The second one, lay down on the edge of the bed, on your side. Take your top leg and drop it off the side of the bed, behind your bottom leg. Hold and repeat.
The third one, stand at the back of a high chair and hold the back of the chair. Stand facing the side left side of the chair. Put your left leg over your right (feet together) and then rotate your whole upper body to the right and hold it there for 20-30 seconds. Then stand facing the right side of the chair, hold the back of the chair. Put your right leg over your left, feet touching, then rotate your upper body to the left and hold it there for 20-30 seconds.
These stretches were the ticket for me. I still massage mine with my index finger from time to time but now I rarely ever feel any pain during a ride if I properly stretch the IT before I ride. I do these stretches in the morning and at night before bed.
Also, check your cleats. If you are having problems, Rotate the cleats so the front tips in a little and make sure the cleats are positioned as far to the outside of the shoe as possible. I used to have them centered and with the 4.5 degree flaot, my toes would point a little outward, which seemed to make the problem worse.
kuan, hamstrings are weak relative to quads. Perhaps I should strengthen the hammies at the gym, b/c while cycling is strengthening both quads and hammies, it's definitely strengthening the quads to a greater extent.
GC, I have a smooth/high cadence and I focus on pulling the legs up, but it wouldn't hurt to make a greater effort there.
I read somewhere that weak hip abductors can cause the vastus lateralis and IT band to overwork and tighten. Might try incorporating some hip abduction exercises as well.
I've been getting PT for IT band issue, and my torturer is making me strengthen all of the muscles that you mention. And also the gluteus medius. I suspect that your piriformis muscle is also involved (repeating someone else here).
But ... is a "muscle" the right description? Or, is it really connective tissue between muscles and the ITB which is just a big piece of gristle on the side of leg from the front of the hip to below the outside of the knee?
:)
Try supplementing with some Magnesium. Magnesium is a muscle relaxer. You utilise it when you exercise and we are all a little deficient in it to start with. See, http://www.fgb.com.au/Natural%20Rem%20Pages/Magnesium%20Deficiency.htm
Regards, Anthony
But ... is a "muscle" the right description? Or, is it really connective tissue between muscles and the ITB which is just a big piece of gristle on the side of leg from the front of the hip to below the outside of the knee?
:)
It sure feels that way, Wagathon -- especially when I'm rolling it. Unrelenting gristle, with ten billion pain receptors per inch.
omg. i got the foam roller for xmas. it hurts soooooo bad. my right side is much worse (tendonitis/bursitis in knee) than the left. doesn't hurt nearly as bad on the left side. and i stretch a lot now.
kuan, hamstrings are weak relative to quads. Perhaps I should strengthen the hammies at the gym, b/c while cycling is strengthening both quads and hammies, it's definitely strengthening the quads to a greater extent.
Serpico, for what it's worth, my PT told me the quads should be 60% stronger than the hammies. But I've said here many times that I found it way too easy to mis-diagnose myself, so going to an actual PT/doctor was a good move for me. Researching it on the Web, I found too many possible answers, and am not qualified to pick one. Plus, my PT keeps me on course when I get itchy to try a different approach b/c current one is slow to work...
omg. i got the foam roller for xmas. it hurts soooooo bad. my right side is much worse (tendonitis/bursitis in knee) than the left. doesn't hurt nearly as bad on the left side. and i stretch a lot now.
Yeah, WP, and the insidious thing about that thing is that the worse it hurts -- the more you need it.
Oof.
One last note (sorry for triple post): My PT really nailed it when he told me that sitting for long periods (at desk, meetings, classes, etc.) will stiffen up the ITB quite a bit. I have found on weeks when I'm in a lot of classes or at the computer writing a major paper, the ITB goes freakin' fossilized on me.
And weeks when I'm fairly active, getting up and down from the chair, walking a lot, it feels amazingly good, and my chondromalacia (knee irritation) more or less disappears. Another lovely side-effect of our information economy, eh?
Second the recommendation for yoga, or at least full body stretching. Long story short, it's all connected.
Also, when the foam roller becomes tolerable, you may want to consider these. They do a better job and last longer. Way overpriced... but you can usually find a better price somewhere.
http://www.tptherapy.com/
No connection, just a satisfied customer.
i have pretty much such down the running since 12/1. not much trainer time either. i have done plenty of stretching and used the foam roller daily. it has done wonders for me. like mentioned above, once i fine the real painful spot i SLOWLY roll it out until i cry!
i plan to get back into running and ridding this week. i look forward to it. later.
Where do you guys buy these foam rollers? I looked around a little this last weekend and no one knew what I was talking about.
Target (http://www.target.com/White-Ultimate-Foam-Roller-DVD/dp/B0007W2FEU/sr=1-1/qid=1200944503/ref=sr_1_1/601-4529317-7154534?ie=UTF8&index=target&rh=k%3Afoam%20roller&page=1)
or
gofit.net (http://www.gofit.net/site/gofit/product/69?link_id=66&link_section_id=63)
later.
Where do you guys buy these foam rollers? I looked around a little this last weekend and no one knew what I was talking about.
I got one at a Busy Body Home Fitness, which seems to be a chain in the Western states.
Or ... maybe you can order it over the phone: http://www.busybody.com/PRODUCTDETAIL/f833_c95/Products/Fitness_Accessories/Balance/Stability_Training/SPRI.html
http://www.busybody.com/busybody/PRODIMG/1030470.jpg
:)
Thanks guys.
Would have never thought of target...
I got mine at PerformBetter. And, this (http://www.performbetter.com/detail.aspx_Q_ID_E_5268_A_CategoryID_E_235) is what I've got.
Found one at a local chiropractor... I think this is the ticket.
My local surplus store has three foot rollers for $8.
My local surplus store has three foot rollers for $8.
If the roller works as well as people have told me , I would have spent $500 on it. But I did spend a little more than $8 anway :o.
Likewise on the "at any price," HillMutt, but I, too, spent less than any of the on-line links here show: $18.95 at my local runner's store, a fairly serious sporting goods place geared towards - duh - runners. My PT pointed me towards this store, and I wanted to get the same brand he had, since it worked so well.
Have people had good experiences with the cheap $8 ones? I've read that the foam has to be just the right density, and also has to be "closed cell" foam.
BTW, I cut mine in half with a coping saw once I bought it. It travels really nicely now -- fits in a soft clothes bag. I very rarely miss the longer size; I can get at all the same muscles with it, but sometimes I have to adjust it here and there -- negligible difference.
the one at target is $24.95 and its the smaller version of that manufacturer. time off and this foam roller has my leg feeling 90% better. only 10 more to go :).
later.
Just to followup.. I've only been using the roller for 3 nights now and already FEEL a difference in my IT band when massaging w/ my fingers. It feels like its spread out more, hurts less when I put pressure on it. And my knee doesn't hurt nearly as much.
Its magic :)
Congrats, HillMutt and Aham, on feeilng better -- there's nothing more exciting!
Hey, all. Just thought I'd post an update here with all I've learned about my lovely IT bands in the last few months.
If you read my posts above, you'll know the history. Since then, I've kept using the foam roller nearly every day. However, my chondromalacia resurfaced a couple months ago, in early spring. I couldn't understand, b/c I'd been so faithful to the roller and to my PT exercises.
Turns out Roadbuzz had a great point: There comes a time when you can't do much more with the foam roller -- but that doesn't mean your IT band (or whatever) isn't still too tight. Mine was.
I went back to my PT this week and he suggested deeper tissue massage on the ITB. I remembered the advice of an excellent massage therapist I had for a while in the '90s, and got out my collection of tennis balls of various sizes (see below for where to get them). I'm rolling on trigger points with them just the way I did with the roller -- essentially, find where it hurts and bear down like hell, but breathe into it and relax (and don't bruise yourself, which is especially easy to do on the tougher parts near the knee). See my post above for the full description -- or go to the link Kuan provided, above, which I'll repeat here (http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease).
(In that link, when they say "rest" on the painful point, they mean "bear down, but don't roll." Once the release happens, though, you *should* roll it out a bit more.)
For my invaluable PT tools (tennis balls), I went to Petco and paid just a few bucks each (substitute any major pet store here). :)They sell 'em in about four different sizes. There's the regular tennis ball size; I bought three: the regular tennis ball size, and the one up from that -- and the one up from that (which is great for releasing the lower back; not so useful for legs). There's also a gigantic one, but I can't imagine what anyone would use that for -- or what frightening dog could fit that in its mouth...
Suffice to say that with the deeper tissue massage (with tennis balls and fingers, all up and down side of leg and even a tad *under* the kneecap) I rode hard this weekend for three-plus hours and feel great today -- a tremendous relief.
Good luck!
Hey, all. Just thought I'd post an update here with all I've learned about my lovely IT bands in the last few months.
Thanks for the update.
Here's mine: Even after being off the bike most of this season, my knee wasn't getting much better, so I finally got around to seeing a chiro recommended by some cycling friends. I was diagnosed with chondromalacia (the chiro performed a test that involved pushing my kneecap down toward my shin while I contracted the quads).
I mentioned to the chiro that I was using a roller to try and loosen up the IT band - which, by the way, is visible as it approaches my knee if I am sitting in a chair (how's that for tight???). She warned me that while some rolling is useful, it can cause more harm than good. Her point was that the IT band is strong across its length, but that it is vulnerable if force is applied from the side. I would guess that she would not approve of the intense rolling advocated by you and a few others here.
I'm not sure I buy her argument, especially given that in most instances of trigger point therapy, you are pushing on a muscle from the side.
Have any of you folks who've been doing a lot of IT band rolling noticed that when you contract your quads that your kneecap slides up with less lateral movement than before you started rolling? My kneecaps slide at least as much laterally as they do vertically when I contract my quads while my legs are flat on the floor.
All responses re stretching/yoga/pilates = good. Chemicals, acupuncture = silly. We are all developing strength imbalances from cycling and need to off-set the imbalance by stretching and strengthening appropriate muscle groups. In general, the older you are, the more of these problems you will have.
Roller sticks, foam rollers, tennis balls, etc., all have their place (I use them) but are really after the fact. If you maintain good muscle balance and flexibility, fewer problems will develop.
I had a GREAT whole body sports massage this week. Boy, did it hurt - but in a good way. (The IT bands are really excruciating, aren't they?) I feel balanced for the first time in a long time. Let's see how I feel after July 4th weekend with a lot of riding. :)
Serpico,
"Here's mine: Even after being off the bike most of this season, my knee wasn't getting much better, so I finally got around to seeing a chiro recommended by some cycling friends. I was diagnosed with chondromalacia (the chiro performed a test that involved pushing my kneecap down toward my shin while I contracted the quads)."
This is what I have, too.
"I mentioned to the chiro that I was using a roller to try and loosen up the IT band - which, by the way, is visible as it approaches my knee if I am sitting in a chair (how's that for tight???). She warned me that while some rolling is useful, it can cause more harm than good. Her point was that the IT band is strong across its length, but that it is vulnerable if force is applied from the side. I would guess that she would not approve of the intense rolling advocated by you and a few others here."
Interesting; I'm curious as to what specific harm she thought it would do. Also, what she recommends instead. I hope she works out great for you. At the same time, I haven't heard of anyone going to a chiro for chondromalacia or PFPS. PTs and orthopedists seem more common. What did she do for you?
I'm not sure I buy her argument, especially given that in most instances of trigger point therapy, you are pushing on a muscle from the side.
Agreed. I do occasionally end up with very sore spots for a day or two. Also, if I roll (foam or tennis ball) too close to the knee, where the tissue gets really gristly, I have bruised it once or twice. I now only work that area with my fingers.
Have any of you folks who've been doing a lot of IT band rolling noticed that when you contract your quads that your kneecap slides up with less lateral movement than before you started rolling? My kneecaps slide at least as much laterally as they do vertically when I contract my quads while my legs are flat on the floor.
Never looked before, but I do notice some lateral tracking this morning. Overall, mine moves on a diagonal. A self-educated guess would put some of that on muscle imbalance (though my PT gave a big thumbs up to my inner quad development over the last few months) and some to bone/body structure that might not change no matter how many exercises I do. I've been doing corrective exercises for months now.
Bottom line, my chondro gets better when I do a) some of the strengthening exercises (don't have to go bananas on them) and b) a lot of stretching and massage for the ITB -- in roughly equal parts. Staying consistent with them, especially as things seem to get better, seems to be very important.
My re-injury happened just as I was starting to get really strong in early spring. I'm guessing that's because the ITB was simultaneously getting stronger. It wasn't a problem up to a certain point, and then it just went over the line. I had slacked off a little on the stuff I just mentioned, though was still doing it. Maybe I just have to be really religious with it, all the time.
By the way, I, too, find yoga helps. Especially hip openers, but all of it is good -- it is indeed all connected, as the old song goes. (Hip bone, ankle bone, etc.)
:)
"I mentioned to the chiro that I was using a roller to try and loosen up the IT band - which, by the way, is visible as it approaches my knee if I am sitting in a chair (how's that for tight???). She warned me that while some rolling is useful, it can cause more harm than good. Her point was that the IT band is strong across its length, but that it is vulnerable if force is applied from the side. I would guess that she would not approve of the intense rolling advocated by you and a few others here."
Interesting; I'm curious as to what specific harm she thought it would do. Also, what she recommends instead. I hope she works out great for you. At the same time, I haven't heard of anyone going to a chiro for chondromalacia or PFPS. PTs and orthopedists seem more common. What did she do for you?
I'm not sure I buy her argument, especially given that in most instances of trigger point therapy, you are pushing on a muscle from the side.
Agreed. I do occasionally end up with very sore spots for a day or two. Also, if I roll (foam or tennis ball) too close to the knee, where the tissue gets really gristly, I have bruised it once or twice. I now only work that area with my fingers.
I've only had the initial visit so far, so she just took a history and made the diagnosis. She wants me to rest the knee and take some supplements (to reduce inflammation) between the first and second visit, which is when we'll begin the rehab. Yeah, I know PTs are more common for this, but she works quite a bit with cyclists, and ideally, I wish to not only resolve the current pain, but also to figure out what's driving the tight ITB - i.e., I think there's some underlying imbalance that keeps the ITB semi-permanently tight. She treats the body holistically, so I'm hoping that she can correct the underlying biomechanics.
I was reading a trigger point book that mentioned a trigger point high up on the rectus femoris that is a common cause of pain directly behind the patella. Not sure if I can isolate the rectus femoris myself, but that frontal hip area does seem a little tender.
Thanks for the tip on not rolling too close to the knee - that's the tightest spot for me.
I used have ITBS I posted my ITBS on road bike forum for while.
The funny thing is that since I have changed my bike, I don't have ITBS anymore.
I had Felt F55 54cm which was fit perfect and now I have BMC SLC01 55cm which also fit perfect.
I also bought new Ultegra padels and saddle as well as Shimano shoes.
Since I had major upgrade, I have never had same ITBS pain and I could do my first century last month.
I suggest people who have ITBS, change their saddle, padel or bike.
Serpico, all your reasoning sounds very sound, and I wish you the very best in resolving the issue. I'd be interested in seeing further posts here about the steps you take, and the work of your chiro.
Mike, interesting point about saddle and pedals... I'll have to think on that one. Both would definitely affect the IT band in some way. Thanks!
I also want to add that I have recently found tremendous success loosening my IT band -- and lessening my chondromalacia -- by deeply stretching my glutes. The Pigeon pose from yoga, sometimes painful (and I suggest you learn it from a teacher if you can), has been key. I hold it on each side for a long, long time -- minutes -- and find that the release goes deeper and deeper. It seems my quads have been torquing my ITB. Once the quads are released that deeply, the ITB releases with the typical stretches really easily.
For balance, I also have been stretching all around the core -- lower back, hip flexors, etc. All done quite deeply. I started out with minimum of two sessions per day for all of these, but I've tapered off after a few weeks of that. Lots of success.
This has been much more effective than the trigger point stuff, though I still add that in now and then. (I know -- I was fervent about that before. Not anymore. This is much less painful and much more effective.)
I use a foam roller and a massage stick to work on my quads and IT band on a daily basis. Yet they remain extremely tight - especially the vastus lateralis, medialis and IT band - rolling and massage always hurt (you know, the good hurt of massage).
What else can I do to relieve the tension in these muscles? Maybe some other muscles are weak and are causing the affected muscles to overwork?
I really like cyclo-zen for these sorts of issues. Rollers aren't going to address that sort of tightness.
I also want to add that I have recently found tremendous success loosening my IT band -- and lessening my chondromalacia -- by deeply stretching my glutes. The Pigeon pose from yoga, sometimes painful (and I suggest you learn it from a teacher if you can), has been key. I hold it on each side for a long, long time -- minutes -- and find that the release goes deeper and deeper. It seems my quads have been torquing my ITB. Once the quads are released that deeply, the ITB releases with the typical stretches really easily.
Deeply stretching the quads or the glutes? Quads makes sense. Pigeon pose is difficult for me, so I'm working on doing the rectus femoris stretch (stretching the muscle at both the hip and knee) and some hip mobility exercises until I can actually do pigeon pose.
OK -- I screwed up. Thanks, Serpico, for pointing that out.
It's the GLUTES that have been torquing my ITB, and plenty, too. I seem to have no end of deep releasing going on when I stay in variations of the pigeon pose for minutes at a time -- as long as I can stand.
At the same time, I'm stretching the inner thighs, too, with yoga squats and wide-legged forward bend, etc. Trying to get all four sides of the hips: Back (glutes and lower back muscles), front (hip flexors), outside (ITB stretches), and inside (inner thighs). But the glutes do seem to be the key.
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