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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

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Old 08-26-09, 02:28 PM
  #26  
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Originally Posted by Innes View Post
Has anyone found a foam roller at local store? I want to get one, but I hate to wait for things to ship from online stores.

Anyone seen these a national retailers? Target? Wal Mart? Big 5? Or should I just order it and wait?
Dick's Sporting goods

http://www.dickssportinggoods.com/pr...ductId=2930543

or

http://www.dickssportinggoods.com/pr...ductId=2930542

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Old 08-26-09, 02:32 PM
  #27  
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Originally Posted by Innes View Post
Has anyone found a foam roller at local store? I want to get one, but I hate to wait for things to ship from online stores.

Anyone seen these a national retailers? Target? Wal Mart? Big 5? Or should I just order it and wait?
Academy Sports.
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Old 08-26-09, 02:34 PM
  #28  
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There's none of those stores around here. =(

I'm in a utah town of around 50,000 population. Think smaller!
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Old 08-26-09, 02:36 PM
  #29  
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Originally Posted by chrisvu05 View Post
1) Stretching
2) Naproxen
3) FOAM ROLLER!!!!!!
4) ice
5) try to spin easier gears if you can.
6) Get your friggin cleat alignment checked! If you have a fixed cleat system you might want to rethink that. When I had this issue I went from SPDs to speedplay X/2 (unlimited float) then over time I switched to Speedplay Zeros and now can dial in my float in proportion to my cleat alignment. This probably helped the most...followed by the foam roller!
+1 again. Tons of pain started early in the season which is strange since I've never had it before. I did a lot of running during the winter though which probably instigated it.

I went to an orthopedic doctor who told me to strengthen my VMO muscles and sent me to a physical therapist. I did the exercises religiously and didn't really get anywhere. I also switched to Speedplay Zeros.

Once I bought the foam roller my problem went away in about a week. Two to Three times a day I ran my quads and IT band across it. Hurt like crazy for awhile but now I have no pain and can put my entire body weight on it.
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Old 08-26-09, 02:36 PM
  #30  
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Originally Posted by Innes View Post
There's none of those stores around here. =(

I'm in a utah town of around 50,000 population. Think smaller!
http://www.walmart.com/catalog/produ...ct_id=10270005

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Old 08-26-09, 02:41 PM
  #31  
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For a second I thought you recommended a pool noodle, and I was going to laugh on into the night.

I am going to check wally world today!!
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Old 08-26-09, 02:43 PM
  #32  
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Originally Posted by Innes View Post
For a second I thought you recommended a pool noodle, and I was going to laugh on into the night.

I am going to check wally world today!!
I wouldn't want to disappoint - - - - -

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Old 08-26-09, 04:31 PM
  #33  
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Just make sure you get closed-cell foam. Open-cell will compress and be useless in no time. Also, consider the trigger point massage roller I linked to above. I digs much deeper than a foam roller and it is much more painful to use. However, it has really helped me. It is pretty pricey, but the fact that I can travel with it is great.

One other thing. Don't neglect your calf muscle when treating ITB. That is a great aspect of the TP massager. I get a trigger point in my calf which pulls the IT band out of alignment. My physical therapist said this is a common issue with ITB Syndrome, but most people don't work on the calf muscle. When I roll my calf on the TP massager, I can feel the knot click back and forth and I stop and put weight on it. It hurts like hell, but it smoothes out and I am free of IT band pain.
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Old 08-26-09, 05:55 PM
  #34  
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A band above the knee as was shown in previous replys did the trick for me. I bought one at Walmart but they are available at most sporting goods stores. They also make one that has a band above and below the knee if you also have other knee problems.
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Old 08-26-09, 06:31 PM
  #35  
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Originally Posted by JesseJarj View Post
On a similar note has anybody noticed a corelation between rage levels and time of the bike? I know mine are shooting through the roof!
I'm not sure about others, but if I don't get out on the bike for more than a few days, I get very pissy. Especially if there is a planned group ride and something comes up.
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Old 08-26-09, 07:55 PM
  #36  
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Originally Posted by JesseJarj View Post
Has anybody gone through this?
Yes. I became good friends with a physical therapist when being treated from a back injury. I ended up with about 15 sessions over a month and a half. In the same timeframe, I went and had a professional fit from the UC Davis Sports Medical Clinic. Between the PT and the bike fit, I was back to normal within about three weeks.


Originally Posted by JesseJarj View Post
Living in Canada I have about four to six weeks left in the season, and also being Canada I have about 6 weeks left before I can get to see a sports medicine doctor (made the apointment in mid-July).
Bummer about having on 4-6 weeks left of the season. Bummer about a two month wait for a medical appointment. Hope we don't end up with the socialized medicine wait problems.

+1 on the rolling pin suggestion and the foam roller suggestion. I would also consider getting some webbing and making a strap to use to stretch your hammies.
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Old 08-26-09, 07:56 PM
  #37  
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Originally Posted by dark13star View Post
Just make sure you get closed-cell foam. Open-cell will compress and be useless in no time. Also, consider the trigger point massage roller I linked to above. I digs much deeper than a foam roller and it is much more painful to use. However, it has really helped me. It is pretty pricey, but the fact that I can travel with it is great.

One other thing. Don't neglect your calf muscle when treating ITB. That is a great aspect of the TP massager. I get a trigger point in my calf which pulls the IT band out of alignment. My physical therapist said this is a common issue with ITB Syndrome, but most people don't work on the calf muscle. When I roll my calf on the TP massager, I can feel the knot click back and forth and I stop and put weight on it. It hurts like hell, but it smoothes out and I am free of IT band pain.
this is a good tip. i have purchased two foam rollers from Target. after six months of use they loose shape or take a U shape since i primarily use them for leg issues. meaning the middle portion compressed in. makes it useless for the flat areas such as the back and less effective all the way around.

anyone try the trigger point foam roller? later.
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Old 08-26-09, 10:53 PM
  #38  
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Originally Posted by chrisvu05 View Post
On another note...cut down on the steroids...they can't be helping
I've never heard that steroids have any effect on the it band!

Originally Posted by jdon View Post
Rest is good, Stretching is a must, Roller is great for a massage and stretch. I massage the insertion pionts of the IT Bands (no lotion) for 20 minutes, then ice them. If you don't know the insertion points, go see a good RMT and have him/her show you. BTW, the cycling season doesn't end in Canada, just the warm cycling season does.
Thats easy to say for someone from Toronto, Have you been to Winnipeg in February? -40 for weeks and the snow is so hard packed on the roads its impossible to change lanes because of the ruts that have formed! People do ride year round here, but I'll be the first to admit I don't have the balls for it.

Thanks for all the advice everybody, will go in seach of foam rollers tomorrow, and my new Speedplay Zero's are in the mail. Anybody looking for Shimano SPD-SL 105 pedals PM me,only had them for a couple months.
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Old 08-27-09, 12:19 AM
  #39  
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Originally Posted by riff View Post
+1. Mine started up after years of ultra-running, then came back (milder) with cycling, after I was hitting 700-800 miles/week.

Wow, that's some serious mileage! That's more than a lot of pros...
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Old 08-27-09, 02:04 AM
  #40  
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Originally Posted by tosterbe View Post
Yes. I became good friends with a physical therapist when being treated from a back injury. I ended up with about 15 sessions over a month and a half. In the same timeframe, I went and had a professional fit from the UC Davis Sports Medical Clinic. Between the PT and the bike fit, I was back to normal within about three weeks.




do you live in sacramento or davis?

i thought about going to the ucd med center but i dont want to pay 200 for a fitting. im in college and work part time.

my itb usually acts up around 20 miles. it sucks. i usually have to quit around 30-40 miles. but im in good shape and know i could do more...gay
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Old 08-27-09, 06:50 AM
  #41  
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FOAM ROLLER...Do every morning. Oh the PAIN....
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Old 08-27-09, 08:28 AM
  #42  
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Had a lot of trouble that went away when I took up telemark skiing. I do the telemark moves in the warmer months now.
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Old 08-27-09, 09:00 AM
  #43  
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Ive had it too and it sucks really bad. The worse part is the mental knowing that there is no real injury, just a little bit of swelling in an areas with tight tolerances. If one could take the pain, one could ride or run on IT band syndrome forever and never actually hurt themselves, but it sucks so bad.
The foam rollers really help a lot, and IcyHOt on the spot when you ride.
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Old 08-27-09, 09:02 AM
  #44  
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Originally Posted by JesseJarj View Post
I've never heard that steroids have any effect on the it band!



Thats easy to say for someone from Toronto, Have you been to Winnipeg in February? -40 for weeks and the snow is so hard packed on the roads its impossible to change lanes because of the ruts that have formed! People do ride year round here, but I'll be the first to admit I don't have the balls for it.

Thanks for all the advice everybody, will go in seach of foam rollers tomorrow, and my new Speedplay Zero's are in the mail. Anybody looking for Shimano SPD-SL 105 pedals PM me,only had them for a couple months.
It was a remark made in reference to your "rage"
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Old 08-27-09, 10:01 AM
  #45  
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Originally Posted by chrisvu05 View Post
It was a remark made in reference to your "rage"

I was joking...
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Old 08-27-09, 10:43 AM
  #46  
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Be careful with the foam roller. You can start it too early in the healing process and reinjure yourself. Ask you therapist if he/she thinks it's OK.

Naproxen may not help you. It's pretty subjective.

RICE (Rest, Ice, Compression, Elevation) works for everyone.
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Old 08-27-09, 10:44 AM
  #47  
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These suck rocks. The ones from otpt.com last a lot longer.
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Old 08-27-09, 10:46 AM
  #48  
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Originally Posted by ri_us View Post
These suck rocks. The ones from otpt.com last a lot longer.
Here \/

http://www.optp.com/Foam-Roller-Therapy.aspx
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Old 08-27-09, 10:50 AM
  #49  
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About a month ago I started dealing with this as a result of overuse & bad running form. It never bothers me on the bike - the bike actually seems to help it feel better.

I'm starting massage therapy today and seeing a running coach next week sometime.
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Old 08-28-09, 02:35 PM
  #50  
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Originally Posted by jdon View Post
Rest is good, Stretching is a must, Roller is great for a massage and stretch. I massage the insertion pionts of the IT Bands (no lotion) for 20 minutes, then ice them. If you don't know the insertion points, go see a good RMT and have him/her show you. BTW, the cycling season doesn't end in Canada, just the warm cycling season does.

Incorrect...cycling season ends the day ski season starts
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