Omalley21145

could an IT Band injury be caused by biking? i can tell if the injury is from running, cuz i do cross country, or biking.

RacerX

if you do several regular activities, it can be hard to tell but IT band injuries are common in cycling.

roadbuzz

It's more commonly a running injury, but I know non-runner cyclists that have gotten it, too. Easing up and lots of IT band stretching are the usual treatment.

ImprezaDrvr

I didn't have an injury of the ITB, but because of it. I had to do some stretching to get it loosened up so it wouldn't cause other issues. Helped a lot. It can tighten up with cycling if you don't stretch properly.

MKRG

t's an ITB?

roadbuzz

This is an ITB.

ImprezaDrvr

I remember my physical therapist telling me that cycling was a common cause of ITB issues because of the repetitive motion and the fact that the ITB doesn't get much stretching done in the pedal stroke. It can be prone to tightening up as a result. Hopefully, she was right and I'm not spewing misinformation.

scubagirl

The outside of my knee hurts after a long ride, especially if there are hills. Saturday after some hill work, a club member who is also a nurse said it is my IT Band. How can I find out how to stretch it.

Cycling injuries help you give names to your aches and pains.

ImprezaDrvr

I would probably ask the nurse, if he/she is familiar with that realm of the leg. If you know a good physical therapist that might hook you up with some free advice, that would probably be the best thing. It's difficult to stretch.

frostix

As a long time sufferer of chronic IT pain I have found that both running and cycling can trigger the inflammation, but consistant stretching and icing can all but eliminate it.

Try here for some IT Band stretches.

https://www.howtostretch.com/iliotibi.htm

A good one that is not listed on that is site is the seated ITB stretch. Sitting up straight on something (chair/bed) that has your knees flexed at 90 degrees when you feet are flat on the floor, lift your left leg and place the ankle of that leg on top of your other knee. Place your left hand on your left knee and push down slowly and firmly, lowering your left knee until it is slightly ucomfortable, hold for 10 secs, then raise the knee using your hand for resistance for another 10 secs, gradually reducing resistance and letting the knee rise. Then switch to the other leg.

I usually repeat this three times per leg and three times a day along with a couple of the other IT stretches. After my ride or run I ice using an ice cup (water frozen in a paper Dixie cup with the top half of the cup ripped off before use) until the area is numb, 10-15 minutes.