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Is your IT band tight?

Old 12-06-15, 06:10 AM
  #1  
hillcrawler
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Is your IT band tight?

I have been cycling for two years or so and my knees got into a trouble after some time and couldn't recover so I stopped cycling since the end of 2013. I have been visiting doctors on and off. Recently I got myself punctured (dry needles). Physio said my IT band was tight as rock. By the end of session #5 she said they loosened well. I don't know if she is right. I don't think/feel like I am any better because still I have pain/inflammation on and off. Sometimes after a short walk, sometimes when I wake up etc. So, do you have such a symptom like me? Cycling causing tight IT band?
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Old 12-06-15, 07:22 AM
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Yes, but with me I think any exercise I do helps - short of injury I personally believe my own situation is caused by pre-existing muscle weakness and basic muscle composition. Your mileage may vary.

Have you tried foam rolling? - I hate it, it hurts and is a boring 15-20 minutes a daily if you do it as a personal trainer or massage therapist would recommend ... But it works ... At least does for me in combination with stretching exercises and heat/cold as appropriate.
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Old 12-06-15, 07:32 AM
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Nope, but it used to be, before I got a foam roller.
Between that and a good pro bike fit, my knees are better now than when I was in my 20's.
Like most 20-year-olds, I wasn't smart enough to stretch sufficiently, and would never have spent $150 on a bike fit when I could instead spend it on the latest Oakley sunglasses or other bling.
Get a foam roller. It'll hurt like a mutha the first time you put all your weight on it, but pain assuages as your ITB becomes less tight.
Good luck and let us know how it goes.



Edit: Danny beat me to it. I can only ad that it hurts less after you've made if part of your post-ride routine when the muscles are warm and after you've been doing it a while.

Last edited by calamarichris; 12-06-15 at 07:37 AM.
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Old 12-06-15, 07:34 AM
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I had that problem for years untill a physical therapist made recommendations that CURED the problem.
I was in PT for my back and was making excellent progress. So I asked the therapist about my IT band.
He knew I go to the gym and told me use the abductor machine to strengthen the inner thigh because an imbalance
between the inner and outer thigh is common. He also said to use the foam roller to ease tightness.
It was remarkably effective. I no longer have any pain in my I.T. band, and it used to be pretty severe at times.
Over the years I have really come to value a good pt.
good luck
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Old 12-06-15, 10:34 AM
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I never had any pain around my IT band. I have trouble with my kneecaps, lots of pain and inflammation going around my kneecaps. I have a foam roller and I was using it after my bike rides but it wasn't hurting at all.
@avidone1 My PT also advised me to strengthen inner thighs. She advised me to squeeze a ball between my legs but when I did that exercise next day I was in big big pain. I don't know if I should keep doing this exercise. Maybe I should start with fewer reps and slowly build up. Sounds good.
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Old 12-06-15, 10:44 AM
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Originally Posted by hillcrawler View Post
I never had any pain around my IT band. I have trouble with my kneecaps, lots of pain and inflammation going around my kneecaps. I have a foam roller and I was using it after my bike rides but it wasn't hurting at all.
@avidone1 My PT also advised me to strengthen inner thighs. She advised me to squeeze a ball between my legs but when I did that exercise next day I was in big big pain. I don't know if I should keep doing this exercise. Maybe I should start with fewer reps and slowly build up. Sounds good.
I would drop way down in resistance AND reps. Then see it how it feels and gradually build up. If the pain starts again I would stop untill my ortho checked it out.
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Old 12-06-15, 10:48 AM
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Originally Posted by hillcrawler View Post
I have been cycling for two years or so and my knees got into a trouble after some time and couldn't recover so I stopped cycling since the end of 2013. I have been visiting doctors on and off. Recently I got myself punctured (dry needles). Physio said my IT band was tight as rock. By the end of session #5 she said they loosened well. I don't know if she is right. I don't think/feel like I am any better because still I have pain/inflammation on and off. Sometimes after a short walk, sometimes when I wake up etc. So, do you have such a symptom like me? Cycling causing tight IT band?
Oh, I forgot to mention the other change I made that helped a great deal. I lowered my seat. My extension is pretty good but it is definitely shorter than ideal. I seem to have found the perfect height for me. No more hip pain, yet no knee pain either. Sometimes the magic happens if we keep at it.
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Old 12-06-15, 11:12 AM
  #8  
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Most cyclists have tight IT bands. My yoga instructor would suggest exercises to stretch it and my massage person would pull my legs to the side to stretch it. Ask your yoga person or massage person or physical therapist for help.
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Old 12-06-15, 02:40 PM
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Yes.

For me, the "side lying clam" exercise was very helpful. There are also progressions after that (eg "monster walk", and some movements done against a wall), but I have not really done those much. IIRC, I believe the idea is to reactivate the gluteus medius muscles, so that other muscles attached to the IT band (eg tensor fascia latae) do less work.

Stretching did not help me (I tried a fair bit over a long time). Also, I've read that using a roller helps some but not others, but I haven't really tried it much.
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Old 12-06-15, 04:17 PM
  #10  
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Originally Posted by calamarichris View Post
Nope, but it used to be, before I got a foam roller.
Between that and a good pro bike fit, my knees are better now than when I was in my 20's.
Like most 20-year-olds, I wasn't smart enough to stretch sufficiently, and would never have spent $150 on a bike fit when I could instead spend it on the latest Oakley sunglasses or other bling.
Get a foam roller. It'll hurt like a mutha the first time you put all your weight on it, but pain assuages as your ITB becomes less tight.
Good luck and let us know how it goes.



Edit: Danny beat me to it. I can only ad that it hurts less after you've made if part of your post-ride routine when the muscles are warm and after you've been doing it a while.
That's a damned nice looking <cough> foam roller. Looks expensive.
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Old 12-06-15, 04:24 PM
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Originally Posted by calamarichris View Post
Nope, but it used to be, before I got a foam roller.
Between that and a good pro bike fit, my knees are better now than when I was in my 20's.
Like most 20-year-olds, I wasn't smart enough to stretch sufficiently, and would never have spent $150 on a bike fit when I could instead spend it on the latest Oakley sunglasses or other bling.
Get a foam roller. It'll hurt like a mutha the first time you put all your weight on it, but pain assuages as your ITB becomes less tight.
Good luck and let us know how it goes.



Edit: Danny beat me to it. I can only ad that it hurts less after you've made if part of your post-ride routine when the muscles are warm and after you've been doing it a while.
I think my IT band is starting to get tight......I need one of those too. How much are they?
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Old 12-06-15, 06:32 PM
  #12  
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I had to google it. Now that I know what ITBS is, I'll probably talk myself into having it.
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Old 12-06-15, 08:13 PM
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yup, yup & yup. rest, foam roller & time
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Old 12-06-15, 08:14 PM
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Went to my chiropractor, got it fixed up in no time. He sent me home with some exercises, still do the key ones.
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Old 12-06-15, 11:11 PM
  #15  
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In addition to a foam roller, you may try a trigger point ball. A lacrosse ball is ideal for self massage to relieve tension. I have found massage therapy and/or physical therapy to be an extraordinary relief. Try to find a medical practitioner trained in manual therapy and myofascial release.

Mild electrostimulation may provide temporary symptom relief. Biofreeze may also provide temporary symptom relief (~3 - 5 hours/application). Combine Biofreeze with ice application for 15 - 20 minutes for best results.

If you haven't figured it out already, yes, I suffer from pain and tension in my IT band due to an injury while cycling.
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Old 12-08-15, 08:19 AM
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A few years ago I went through a period where I was riding pretty regular and my right IT band started to bother me. Dr. said it was real tight and not unusual for cyclist to have that problem. He gave me some PT, still do the PT 2-3 times a week, no problems; assorted stretching exercises.
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Old 12-11-15, 03:09 AM
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Originally Posted by El Gato27 View Post
A few years ago I went through a period where I was riding pretty regular and my right IT band started to bother me. Dr. said it was real tight and not unusual for cyclist to have that problem. He gave me some PT, still do the PT 2-3 times a week, no problems; assorted stretching exercises.
Can you tell me what was your PT like?
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