Training & Nutrition - Hip Pain -- IT Band Syndrome?

Looking for some help with a new pain -- I obviously am not looking for a medical diagnosis, but just to see if this sounds familiar to anyone. Since I started cycling seriously a few months ago (and for the record, I'm a 32-yr old guy), I've had on-again-off-again pain in my left knee, that has been diagnosed as patellar tendonitis -- I ice it, and do lots of stretches.

The other day, though, I started to have pain in my left hip -- about 1-2 inches down from the bony protusion and a little toward the back. It's fairly dull but if I press on it, it's pretty sharp. I took another look at my fit, and thought that I might have had my seat too high, and my cleats not pointing out enough (both of which I fixed), which may have led my IT band to rub against the hip, i.e. IT Band Syndrome. A little digging around on line seems to support that theory, but I wanted to see if this sounds familiar to anyone, and if so, what else did you do for it -- hip stretches, gluteus medius exercises, ice, etc? Just please don't tell me I have to lay off the cycling!!!

smessvader :speedy:

I have used a foam roller for IT issues. You can get them at places that sell exercise equipment. Lie with your hip/leg on the roller and use it to massage the muscle. It hurts at first but it does help.

sounds like you are correct with the IT diagnosis. Target sells the foam roller mentioned above. later.

Yep, hip pain and ITB pain are related. For me, it's my right hip and ITB.

Can someone post a photo of this foam roller ... I'm trying to imagine it, but can't seem to "see" what you're talking about.

Here's a link -- I read about foam rollers so many times today that I got one on the way home. It's true that it hurts, but I think it will help:

http://www.target.com/White-Ultimate-Foam-Roller-DVD/dp/B0007W2FEU

smessvader :speedy:

http://ecx.images-amazon.com/images/I/41L7x-Ee9yL._SS260_.jpg

this is the one i have. its two feet long and oh boy does it hurt. in a good way as it really stretches out the band. later.

So ... how does it work? I was expecting something a lot more complex than that.

^^^^ seriously? you roll on it. :)

it comes with a nice little video showing you how to use it. basically, you lay on it and roll back and forth. it could be the back, the hamstrings, the quads, the IT band whatever you need to work out. the video is really helpful and to the point.

later.

Blondes and the roller ;) (http://www.youtube.com/watch?v=5lLw81kGeXg)

the roller in action. later.

I go to yoga. So far its cured my itb tightness, and its well on its way to getting my hips/spine back in alignment. Takes a lot more time out of the day than rolling on the floor on top of a piece of foam though :)

A previous poster said that it will hurt. He is right, it will HURT a lot for the first week. Push through it though, you just are not used to it.

true true true....the pain goes away, and at least for me that was the indication that my IT band was loosening up. the foam roller is the most amazing piece of fitness equipment i have found in years!

Thanks to all for the help with this. I did use the foam roller last night, and it does seem like it helped, at least a little. I am going to see a orthopedist next week, just to be sure I'm correct in my self-diagnosis and to get more tips on recovery. One big question -- do you think I should ease off the cycling a little, entirely, or just change things up for a little while (i.e. spin faster in lower gears, just go slow)?

I am in a very good rhythm these days with my cycling, and I hate these kinds of injuries that slow me down (first it was my knee, now my hip). I do think a lot has to do with not having perfected my fit -- I was planning to wait until I get a new bike in the spring, but I wonder whether I should have just paid for professional fitting sooner, as that may have avoided these injuries...

Blondes and the roller ;) (http://www.youtube.com/watch?v=5lLw81kGeXg)

the roller in action. later.



That calf one looks agonizing!! :eek: But the rest look like they would feel good. Now I just need to find one, and find the floor space to work with it.

You know, I did some more digging around on line, and self-diagnosis, and I think I actually have Trochanteric bursitis instead. I think a foam roller will help keep my IT band relaxed in the long run, but it sounds like the last thing I want to do is press on the bursa directly :(

Ice and -- dang it -- rest...

I though I had IT band issues a while back and after going absolutely nuts trying to sort it out I discovered that my knee position was triggering the pain. When I pedaled I was tucking my right knee too far in (nearly touching the top tube), thus straining the tendons and ligaments on the outside-lower area of my hip (upper IT band). Keeping my knee in line with my hip and foot has helped alleviate this problem. No issues all summer.

There are many little things/small adjustments that can upset your mojo. I still roll the IT band though, as preventative measure, because I run on occasion...

good luck.

Get yourself to an orthopedic MD or physical therapist for a diagnosis-- you don't want to grind away on it w/ a roll if it's bursitis.

i've had that, it goes all the way down the side of my leg. I do stretches for it and it helps a lot.

First, I haven't been able to find that roller thing.

And now ... late last week ... I did something really nasty to my left hip, left hamstring, and left knee. :(

First, I haven't been able to find that roller thing.

And now ... late last week ... I did something really nasty to my left hip, left hamstring, and left knee. :(

They are sold at Target stores if you have them up there. Otherwise you can find them online.

They are sold at Target stores if you have them up there. Otherwise you can find them online.

No we don't have Target stores ... I'll check Canadian Tire next.

I think I actually have Trochanteric bursitis

Generally speaking, bursitis (of any type), usually involves a good deal of swelling (think a grapefruit has been shoved under your skin type swelling). If you really think this is the case, as others have said, get to the Dr. and get things checked out.

D