Training & Nutrition - Itb

Got myself a case of ileotibial tract syndrome this fall, from a cleat adjustment that turned the cleat to much intoe before a longer ride. the last two months has been 1 week on the bike one week off, since a weeks rest removed the pain and a weeks biking started it again. It should be metioned that I have gone through all the fitting advice - floating pedals (speedplays) lowered seatpost correction of pronation with lemond wedges, but it just keep popping up its ugly head. So now I have treated myself to a steroid injection (in the ITB) and three weeks of total bike abstinence (one trip down to fetch a pizza reminded me of where it stings). After new years eve I´m on the bike again. My question is how do you think I start of again to minimize the risk of recurrence. i´m thinking small chainring for at leats two weeks. does anybody here have any experience with this condition regarding rehab time?

i´m thinking small chainring for at leats two weeks. does anybody here have any experience with this condition regarding rehab time?
Make it "I'm thinking small chainring for the foreseeable future".

ITB flares with, among other things, pushing too high a gear, especially climbing.

I had similar problems with cleats and riding long distances back in October. I used lower gears a lot. Avoided pushing higher gears on *loaded* bikes. It's OK now. There are stretches to help whcih you may already know about. I used those and they seemed to help, too.

You might also check the Q-factor on the cranks (distance from the seat post) to ensure they are the same. I found pronation of my right foot was due in no small part to 6mm difference between right and left cranks.

I assume you're stretching?

Where exactly is the pain? Down near your knee, or what?

I'd recommend seeing a reputable sports masseur.

Make it "I'm thinking small chainring for the foreseeable future".


Ouch that hurts! I can´t bear the idea of wasting half or all of this season.


There are stretches to help whcih you may already know about. I used those and they seemed to help, too.

I´m trying to stretch a lot, especially with the one called the modified Ober stretch - your on your´side grapping the ankle of the top leg pulling it back while putting the knee on the floor behind the lower one - brings tears to my eyes.


You might also check the Q-factor on the cranks (distance from the seat post) to ensure they are the same. I found pronation of my right foot was due in no small part to 6mm difference between right and left cranks.

I think the Q factor has a lot to say - no matter how much float you get, if your feet are turned toe in by a to low Q you will stress the ITB. I´m 6´ 5`` with a bit wide hips and toe turned outwards. i think it´s obvious that I would need a higher interpedal distance than someone who´s 5 feet. I have just recieved and installed 20 mm kneesavers - hope it helps. It just pisses me off that pedal manufacturers don´t have different spindle lengths to accomodate for different people!


Where exactly is the pain? Down near your knee, or what?

It´s on the outside part of the knee, going round to the back and sometimes down to the ankle level.

I went for a brief 20 minutes roll yesterday. Still hurts. I am wondering whether it´s helpfull at all to lay of the bike. Seen on runners sites, that some simply run through it on painkillers.

Hi,
after I tried shimming my cleats, discomfort
switched from the outside of my leg (ITB) to the inside (I forget the name). Take a look at the botom of a pair of old shoes. If there is more wear on one side, get LeMond LeWedges andd see if they help any.

Am currently fidgeting with the wedges. i really wear my shoes on the outside, and therfore should be able to benfit from wedges (and propably a pir of specialized shoes) but I am still not able to say if it helps, I am currently using 4 on the left (problem leg) and two on the right.

You need someone who understands this stuff to watch what happens while you ride. I am sitting here wondering what the h***
is going on. I cut a section of plastic milk jug up into something like a C shape. I put it under my innersole on the outside (I pronate). It makes a small difference; about a half a shim's worth. Besides that, I use 2 LeWedges. Do you feel that the soles of your cycling shoes are flexing? Because 4 shims is a lot. It might even be too many. Have you tried three? The only other thought I have is that your ITB may be really pissed off, and that even small amounts of use will set it off.

I've been having some leg problems lately, so I've just been buying cheap, old style pedals (clips and straps), which means I can file and hack at them to experiment with slightlydifferent positions. This obviously means I'm not wrecking expensive pedals

The only other thought I have is that your ITB may be really pissed off, and that even small amounts of use will set it off.
That indeed can be the case. Just when you thought it was safe, you only need to mash a gear at the wrong time, and it comes surging back again. Rest is good. Spinning is good. Staying away from steep hills is good. Float in pedals (I use Time Atacs) also is good. And in my case, I use platform Time Atac pedals (as in MTB) to keep the foot from pronating too much.

You need someone who understands this stuff to watch what happens while you ride. I am sitting here wondering what the h***
is going on. I cut a section of plastic milk jug up into something like a C shape. I put it under my innersole on the outside (I pronate). It makes a small difference; about a half a shim's worth. Besides that, I use 2 LeWedges. Do you feel that the soles of your cycling shoes are flexing? Because 4 shims is a lot. It might even be too many. Have you tried three? The only other thought I have is that your ITB may be really pissed off, and that even small amounts of use will set it off.
I did a ride (16 miles) with four today, and i think its to much - actually hurt a bit on the inside of the knee gonna try two or three.

Really stupid to couldn´t resist crossing the highway bridge (15%). The funny thing is that the pain is never so good as when I´m warm and riding, it disappears almost totaaly after the ride and a thorough stretch, but then comes back iwth a vengeance.

I think I´m quitting my riding abstinence, it didn´t get better by being of the bike, then i might as well be on the bike with pain killers!

Think I´m gonna take off the knee savers, they give 20 mm of Q when I only need about 5-10 mm, might try some washers.

Think I´m gonna take off the knee savers, they give 20 mm of Q when I only need about 5-10 mm, might try some washers.

Can't you first just try a slightly wider bottom bracket, without wrecking your chain line?

I went from a 110mm (or 109?) to a 113mm.....big difference in feel, but unfortunately, Q-angle wasn't my problem.

Never really considered that, could help but propably will have my heels rubbing the crankarms.