Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 01-29-07, 01:52 PM   #1
saddlesore
Newbie
Thread Starter
 
Join Date: Jan 2007
Bikes:
Posts: 2
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
ITB and LeMond wedges

So I spent the better part of Spring '06 preparing for a ride across the state of PA on their nicely marked bicycle system. I didn't ride more than 100 miles at a time, and when the ride came, we rode 200 miles the first day, and 100 the subsequent two days, with more gear than I'd ridden with before, on my Surly Cross Check.

After the ride, my knee was disabled. I was diagnosed with ITB syndrome, or illiotibial band syndrome. It's something runners get... a tendon on the outer part of knee was enflamed, and I rested for a month before riding 2 miles. I slowly built up the mileage, and then in late July competed in the Wilderness 101 on a Vicious Monolith. No problem with the knee at all...

Now that winter is here, I ride less. I just put the Cross Check on the trainer for the first time in weeks and found that my knee is giving me slight problems again. I've changed saddles, lowered my seat, raised my stem and generally made the bike a ton more comfortable than before.

I just stumbled upon LeMond wedges as a possible solution. I notice they require a $40 caliper to estimate thickness and position of wedges.

Has anyone else had success with these? Has anyone found a reliable way to figure out thickness and position without the calipers? Has anyone fixed their ITB syndrome with another reliable method?
saddlesore is offline   Reply With Quote
Old 01-29-07, 04:22 PM   #2
kuan
Twincities MN
 
kuan's Avatar
 
Join Date: May 2005
Location: Salsa, Cannondale, Surly.
Bikes:
Posts: 2,527
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
The first thing a doctor will ask you is if you've increased your mileage dramatically recently. I'm a perpetual ITBS sufferer. First started in my early twenties, then recently every spring when I start running again. Rest, foam roller, and massage helps.
__________________
www.marrow.org
kuan is offline   Reply With Quote
Old 01-29-07, 04:43 PM   #3
scot
Going once, going twice..
 
Join Date: Jun 2005
Location: Oak Hill, VA
Bikes: Giant OCR3 Composite
Posts: 208
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I also have ITBS. Stretch and strength training for me. I also have a varus issue which causes an irregular stroke while pedaling. No, that tool is useless.

go see a doctor, do the therapy they suggest. If you still have issues, then figure out the next step.

For me the next step was custom shoes.. waiting to get them from d2 now. Definitely see the doctor first, and if you can find one that specializes in cycling so much the better (I couldn't which sucks)

Also, lowering your seat actually might make the situation worse...
scot is offline   Reply With Quote
Old 01-29-07, 04:59 PM   #4
isuffer
Senior Member
 
Join Date: Jan 2007
Location: NY
Bikes:
Posts: 196
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've used wedges

My right knee would kick in around mile 45 during a ride and also suffered numb feet. I went to a bike shop and they put in lemond wedges. My knees are better and no more numb feet. Now, my bike shop got me fitted with isole which is a shoe insole. $280... not cheap but no more pain.

Regarding your ITB. Foam roll your IT band, quads, and hams on a regular basis and stretch. You can google foam rolling. For stretching, look up active isolated stretching. There's a great ITB stretch where you cross one leg over the other. Hope this helps.
isuffer is offline   Reply With Quote
Old 01-29-07, 11:50 PM   #5
spunky
Senior Member
 
spunky's Avatar
 
Join Date: Jun 2005
Location: Oregon
Bikes:
Posts: 473
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
+1 on the stretching.
Massages are great too.....and painful.
My massage therapist gave me a tool called the Pain Eraser that is awesome.
It's a spikey hard rubber ball on a roller you can use.
Works great at keeping the IT band supple.
spunky is offline   Reply With Quote
Old 01-30-07, 03:35 PM   #6
bigchris603
Pack Fodder
 
bigchris603's Avatar
 
Join Date: Aug 2004
Location: Keene, NH
Bikes:
Posts: 100
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
IT Band Streches can be found here http://www.runningtimes.com/rt/artic...9&page=1&c=372
bigchris603 is offline   Reply With Quote
Old 02-03-07, 01:21 PM   #7
workoutnut
workoutnut
 
Join Date: Feb 2007
Bikes:
Posts: 4
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Clair Davis, the Trigger Point specialist at www.triggerpointbook.com has some very helpful suggestions and he highlights the Tiger Tail as a very useful tool in helping with them. I first learned about the Tiger Tail at the Seattle International Bike Show - very effective tool, and it's better than those foam rollers...
workoutnut is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:18 AM.