Originally Posted by
20_700c
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As I said, I've been to a doctor and it's been diagnosed as an ITB issue. He's got a degree so I take his word for it. Otoh, I also have a problem with bursitis.
His advice - rest. A week off the bike didn't seem to do the trick. Pain while riding, after warming up, is tolerable/manageable. What's aggravating is the lingering pain between rides.
In any case, I appreciate the advice and "routines" thus far. I'll work something out given what's been said. Thanks.
Do
not take his word for it. He does not have an advanced degree in exercise physiology, I guarantee it. No doc who did would give that advice. If you want professional advice, get him to give you a referral to a sports doc. You might have a high-end fitter in your area who has such a degree. That would be another person who could probably fix your problem.
I don't have such a degree, either. However after hanging around on these boards for several years, it's my observation that most ITB issues are not. The ITB is a long piece of stringy tissue. It cannot be stretched. I mean that sure one can stretch it, but it doesn't get any longer. Whatever your issue is, it can be fixed, I can also guarantee that. You just need to find out what the issue is.
Some things you can try right now. These stretches, 3 X day:
http://www.bikeforums.net/showthread...1#post15372967
You should read that whole thread while you're at it.
If you can, also do weights after trainer or rollers as Machka suggested. If you do that, rather than follow a traditional weight lifting approach, do 1 set of 30 with a weight that you can just barely manage the 30 with.
Leg sled
Horizontal rows
Back machine
Barbell squats
Bench press
Straight legged deadlifts
One-legged calf raises
Roman chair
I also highly recommend
Core Advantage, by Tom Danielson's strength trainer.
Also, until you find a fitter, lower your saddle 5mm, until your heel is firmly planted on the pedal at bottom dead center, without hip rocking.