Itb
#1
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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?
#2
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Originally Posted by nbf
i´m thinking small chainring for at leats two weeks. does anybody here have any experience with this condition regarding rehab time?
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.
#3
Aluminium Crusader :-)
I assume you're stretching?
Where exactly is the pain? Down near your knee, or what?
I'd recommend seeing a reputable sports masseur.
Where exactly is the pain? Down near your knee, or what?
I'd recommend seeing a reputable sports masseur.
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Make it "I'm thinking small chainring for the foreseeable future".
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.
Where exactly is the pain? Down near your knee, or what?
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.
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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.
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.
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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.
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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.
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.
#8
Aluminium Crusader :-)
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
#9
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Originally Posted by late
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.
#10
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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.
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.
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.
#11
Aluminium Crusader :-)
Originally Posted by nbf
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.
I went from a 110mm (or 109?) to a 113mm.....big difference in feel, but unfortunately, Q-angle wasn't my problem.
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Never really considered that, could help but propably will have my heels rubbing the crankarms.