Smallguy

Hi

I've posted before and I've been going to physio and recently massage

I've been given exercises to strengthen my inner quad (tear drop shaped muscle) to do daily allow with stretches, hip flexor strengthening exercises (clam shell and bridges) and also I do wall squats with a can between my knees to keep proper alignment

I also use a foam roller nightly

and i've had my fit accessed and seat raised

it's been since early December and I'm' making some limited progress....I'm able to bike for 45 mins on my trainer with out pain versus 15-20 when I was first allowed to bike again. pain is now only in my left leg instead of both though

I've done some Googleing and the only thing my physio person has not tried is cortisone shots which I've read only really mask the issue and using an IT band brace

has anyone had any alternative treatments or tried a IT band brace and had success ?

how long did it take you to recover form your injury? my physiotherapist says my progress is slower than expected

grafsk8er

i know that when i had achilles tendonosis they would not give me cortisone b/c it actually weakens the tendon. they said if i got a shot, i would have to imobilize my ankle, b/c running and biking might actually put too much stress on the achilles and it could burst. but that's all i know about cortisone shots. you could also ask your physiotherapist if they know the graston technique. thats wat i got for physical therapy and it worked wonders on my achilles and calf when i got achilles tendonosis.

Smallguy

I'll ask about it

my medical coverage for PT is up so I'm seeking other methods to get this licked

markhr

If you want IT band stability and rehab then try


marketing - https://www.powercranks.com/
https://www.powercranks.com/v4pages/videos-list.htm

user blogs - https://blogsearch.google.com/blogsea...G=Search+Blogs

user vids - https://video.google.com/videosearch?...ks&=ONLY&so=1#

They've even helped balance the legs of people with nerve damage. That is, each leg is forced to work in exactly the same way and amount. In the beginning you'll probably struggle and your weak leg will dictate the exercise time but reasonably quickly you'll adapt and then be flying, especially up hills.

Try before you buy, avoid the lock out version if possible (it can become a crutch), try before you buy, persevere as it's usually humbling/demoralising in the beginning, try before you buy, talk to people that either have actually tried or currently use them and, did I mention, try before you buy.

Nachoman

If you only suffered your injury in early December I would just take it easy for a while. It's sounds like you're well on your road to recovery.

seb1041

Same situation here...be patient.

Looks like you have a good recovery plan...you can always take a hot 15 min bath several times a week to help relax your IT band and help move toxins.

JonnyHK 

Accupuncture.

Just about as nasty as the foam roller!

Tennis ball - use it on the glutes and other connections in the area (piri-formus {sp?}) in much the same way as the foam roller