Go Back  Bike Forums > Bike Forums > Road Cycling
Reload this Page >

How long did it take to overcome your IT band injury?

Notices
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

How long did it take to overcome your IT band injury?

Old 09-24-09, 11:33 PM
  #1  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
How long did it take to overcome your IT band injury?

I injured my IT band this summer and it flared up something awful two weeks ago.

First week just rested it, didn't know it was the IT Band, just thought it was sore legs.

2nd week I've been stretching, icing, taking Ibuprofin, and rolling a steel cylinder over it. I'm considering getting a foam roller.

I tried swimming today and the pain is definately still there when I bend it.

How long did your IT bands take to heal?

I'm 19 years old, if that counts for anything.
grafik1979 is offline  
Old 09-25-09, 12:19 AM
  #2  
Caad 8
Cat-5-O-Meter: Training
 
Caad 8's Avatar
 
Join Date: Sep 2009
Location: California
Posts: 891

Bikes: Cannondale Caad 8

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Just take it slow is all I can say, I injured my quadriceps tendon and I didnt take it slow, it escalated into a bigger prob. I'm 19 too btw
Caad 8 is offline  
Old 09-25-09, 12:26 AM
  #3  
hayai_240
Junior Member
 
Join Date: Aug 2009
Posts: 15
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I am now recovering from an IT band injury. I was diagnosed with it after seeing a physical therapist. It has taken me only 3 weeks to recover from it. Before I couldn't even bike 10 miles until i would have a sharp pain on the outside of my right knee. If you haven't seen a physical therapist yet, I would highly recommend you seeing one as soon as you can before you do more damage than you already have.

I stretch my IT bands and glutes 2-3 times a day, in the morning, after a workout, and before I go to bed. I also purchased a foam roller and it was the best $25 I have ever spent. It helps relieve the tension in your IT bands significantly. It will hurt at first but will get easier the more you use it. Also, I ice my knee for about 5-10 minutes after working out to cut down on the inflamation. After doing all of this I don't have any pains in my knee anymore after 30+ miles of riding.
hayai_240 is offline  
Old 09-25-09, 01:05 AM
  #4  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Thanks for the info, Hayai. But how exactly did the physical therapist help- did they prescribe stretches and basically give you advice on how to recover?
grafik1979 is offline  
Old 09-25-09, 11:44 AM
  #5  
hayai_240
Junior Member
 
Join Date: Aug 2009
Posts: 15
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Yeah, the PT basically asked a bunch of questions on what type of activites your doing and about your pain. They'll go over strength and flexibility tests to determine what is wrong. Once they've diagnosed you, they'll go over exercises, stretches and strength training with you.
hayai_240 is offline  
Old 09-25-09, 11:48 AM
  #6  
wanders
going roundy round
 
wanders's Avatar
 
Join Date: Dec 2005
Location: High Point, NC
Posts: 6,085
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
4 weeks or so for me last year about this time. Lower volume and intensity and lots of streching and rubbing.
wanders is offline  
Old 09-25-09, 12:14 PM
  #7  
Smallguy
Senior Member
 
Smallguy's Avatar
 
Join Date: Apr 2008
Posts: 1,331
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
it was 3 months before I could bike an hour again on a trainer

I was given a stretch routine to perform twice a day and a strengthening routine as well

I also used a foam roller quite a bit and received massages 2-3 times a week for 30 minutes to wards the end of treatment

I feel the massages were the most effective part...but also a bit painful
Smallguy is offline  
Old 09-25-09, 01:00 PM
  #8  
schnee
Senior Member
 
Join Date: Sep 2005
Posts: 3,368
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Get the foam roller. It's the healthiest torture any cyclist can inflict upon themselves. You don't know how tight your legs are - and how that impacts your overall posture and mood - until you've done the roller for a half hour or so a few times a week.

The IT band is very, very difficult to get to by stretches. Pressure treatment is almost a necessity.
schnee is offline  
Old 09-25-09, 01:50 PM
  #9  
Retro Grouch 
Senior Member
 
Retro Grouch's Avatar
 
Join Date: Feb 2004
Location: St Peters, Missouri
Posts: 29,902

Bikes: Catrike 559 I own some others but they don't get ridden very much.

Mentioned: 15 Post(s)
Tagged: 0 Thread(s)
Quoted: 1435 Post(s)
Liked 328 Times in 201 Posts
I had one a few years ago.

Was never diagnosed by a doctor. I self-treated, when bicycling, with a stretchy band under the knee. That's all I did. I think that it went away in about 6 weeks.
Retro Grouch is offline  
Old 09-25-09, 02:26 PM
  #10  
PCS2
Senior Member
 
Join Date: Sep 2005
Location: Edmonton, Can.
Posts: 281
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by hayai_240 View Post
I also purchased a foam roller and it was the best $25 I have ever spent. It helps relieve the tension in your IT bands significantly. It will hurt at first but will get easier the more you use it.
Originally Posted by schnee View Post
Get the foam roller. It's the healthiest torture any cyclist can inflict upon themselves. You don't know how tight your legs are - and how that impacts your overall posture and mood - until you've done the roller for a half hour or so a few times a week.

The IT band is very, very difficult to get to by stretches. Pressure treatment is almost a necessity.
Some great advise.....and cheap too....

This was what fixed it for me. I was out for 2 months until I started doing this. I ended up changing the foam roller out for a harder Nalgene bottle b/c it hurt so good.

After that I was back on the bike that week.
PCS2 is offline  
Old 09-25-09, 02:55 PM
  #11  
eippo1 
I like beans
 
eippo1's Avatar
 
Join Date: Feb 2007
Location: Meffa, MA
Posts: 3,353

Bikes: Tarmac Pro, Bianchi Zurigo, Raleigh Gran Sport, Fuji Del Rey, Ironman Centurion

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time in 1 Post
We used to call the foam roller the "pillar of pain" but it works really well.
__________________
You got it buddy: the large print giveth, and the small print taketh away

2009 Dean El Diente Superlite
2011 Bianchi Zurigo CX
2005 Specialized Sworks E5 "Calamity"
2007 Fuji Thrill LT1.0
199? Tommasini ? (pending build)
2001 Della Santa
eippo1 is offline  
Old 09-25-09, 04:09 PM
  #12  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I'm probably going to get a foam roller... sounds like it pays for itself.

Where do you buy it? Which stores should I look at?
grafik1979 is offline  
Old 09-25-09, 05:33 PM
  #13  
Smallguy
Senior Member
 
Smallguy's Avatar
 
Join Date: Apr 2008
Posts: 1,331
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by grafik1979 View Post
I'm probably going to get a foam roller... sounds like it pays for itself.

Where do you buy it? Which stores should I look at?
any stores that specialize in running gear should have them as runners get ITBS as well
Smallguy is offline  
Old 09-25-09, 08:35 PM
  #14  
Impoliticus
roadie (mostly)
 
Join Date: Aug 2004
Location: Phoenix, AZ
Posts: 141

Bikes: Iron Horse Cyclone and a Jamis Exile

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I had a hard time finding a foam roller, so I've been using my wife's rolling pin. The rolling pin works really well.
Impoliticus is offline  
Old 09-25-09, 09:00 PM
  #15  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Impoliticus View Post
I had a hard time finding a foam roller, so I've been using my wife's rolling pin. The rolling pin works really well.
I've been using a steel nalgene type water bottle. Works really well, already feel ten times better. I'm going to keep this up, but also get a foam roller for just daily use later in the year.
grafik1979 is offline  
Old 09-26-09, 12:43 AM
  #16  
hayai_240
Junior Member
 
Join Date: Aug 2009
Posts: 15
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I hear you can buy them at 24 hour fitness. I got mine from Sports Authority.
hayai_240 is offline  
Old 09-26-09, 01:04 AM
  #17  
abstractform20
Senior Member
 
abstractform20's Avatar
 
Join Date: Apr 2009
Posts: 2,884
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by grafik1979 View Post
I injured my IT band this summer and it flared up something awful two weeks ago.

First week just rested it, didn't know it was the IT Band, just thought it was sore legs.

2nd week I've been stretching, icing, taking Ibuprofin, and rolling a steel cylinder over it. I'm considering getting a foam roller.

I tried swimming today and the pain is definately still there when I bend it.

How long did your IT bands take to heal?

I'm 19 years old, if that counts for anything.

dude im 20 and forget the steel cylinder.

get a foam roller for 25 bucks for 24hr fitness. sports authority has crap rollers. ***.

but yeah, i would have incredibly tight IT Bands...rubbing painfully along my legs w/in 20-30 miles of riding.

foam roll for 20-30 minutes a day.

did that for 1 week and i do it about 2-4 times a week now.

that shjt works

do it now
abstractform20 is offline  
Old 09-26-09, 01:41 PM
  #18  
aham23
grilled cheesus
 
aham23's Avatar
 
Join Date: Jun 2005
Location: 8675309
Posts: 6,956

Bikes: 2010 CAAD9 Custom, 06 Giant TCR C2 & 05 Specialized Hardrock Sport

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Liked 4 Times in 3 Posts
target carries the foam roller for $25.

i self diagnosed and treated mine. at the end of 2007 it took me out for 2 months. pretty much still bothers me, but with a better bike fit and proper stretching/foam roller the issue is one i can deal with. later.
__________________
aham23 is offline  
Old 09-26-09, 02:53 PM
  #19  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Did you guys ever cut out all activity while recovering or did you continue to do light mileage? My injury is so bad I can hardly walk stairs without it hurting. I'm hoping it will heal faster due to more rest.
grafik1979 is offline  
Old 09-26-09, 04:16 PM
  #20  
JF1
Senior Member
 
JF1's Avatar
 
Join Date: Aug 2005
Location: Kaysville, Utah
Posts: 544

Bikes: 2006 Giant OCR 3 Composite

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 1 Time in 1 Post
My IT band issue hasn't resurfaced since the first week I started using a foam roller (thanks to the suggestions here on BF). 10 minutes each morning or evening seems to be working for me.
JF1 is offline  
Old 10-29-09, 03:24 PM
  #21  
grafik1979
Senior Member
Thread Starter
 
grafik1979's Avatar
 
Join Date: Jul 2008
Location: West Hills, CA
Posts: 269
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Well, didn't take it slow enough and caught a flare-up of the injury. Very disappointing. Now I'm looking into getting a knee strap to place above the knee when doing recovery exercise... anyone have any experience with these products?
grafik1979 is offline  
Old 10-29-09, 03:31 PM
  #22  
riff
Senior Member
 
riff's Avatar
 
Join Date: Jul 2008
Location: TO
Posts: 432
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Go see a PT. Your IT band issues could be symptomatic of other problems, like glute/hamstring tightness, lower back issues, SI joint, etc. The PT can determine the root cause and treat it.
riff is offline  
Old 10-30-09, 11:39 AM
  #23  
grymg
Senior Member
 
grymg's Avatar
 
Join Date: Oct 2008
Location: Fremont, CA
Posts: 211
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
got over mine in a couple months. Had pain on the left knee, so I went off the bike for a month. Stretched before, during, and after the rides.

Also resumed running in the gym when it started to get better. It strengthens up different muscles you use that cycling.

Like my finger that I jammed when I was a kid, I can still feel it's not 100%, and it probably won't ever be. But it's a really close 95-99%. I dunno maybe it's just mental.
grymg is offline  
Old 10-30-09, 12:33 PM
  #24  
hayai_240
Junior Member
 
Join Date: Aug 2009
Posts: 15
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I bought one of those Pattstraps to see if it would help relieve my IT band issues. What a waste of money.
hayai_240 is offline  
Old 10-30-09, 03:09 PM
  #25  
Pinyon
Senior Member
 
Pinyon's Avatar
 
Join Date: Jul 2007
Location: Northern Colorado
Posts: 1,380
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I have had IT band issues for a while. The foam rollers and stuff are great for my short-term relief, or to keep the condition under control if I have a bad flair-up till the end of cycling season.

The thing that works best for me, is to strengthen and balance-out all of the muscles in my hips, stomach, and glutes; while doing the standard IT band stretches after I ride. The strength exercises that helped me a lot are machines that work the inner thigh (multi-hip machine - sweeping leg in front and across the body, and those leg scissor machines), lunges (SLOW, concentrating on balance and hips, instead of outer-quads), leg curls, leg press/squats (only when there is no flare-up, and after lunges are easy), and 1-leg step-ups onto a 18-inch tall platform with dumbbells in your hands (lots of variations - facing the platform, from the side, stepping up and over, etc.). Other things seem to help include hanging leg lifts, high leg stepping and/or kicking in aerobic classes, and just about anything that works the rest of my inner thighs and outer hips.

My sports doctor had me do these sort of things to balance out the rest of my muscles from the hips down. I have not had a problem in over 3 years, where I used to have at least one flare-up a year in the past. It worked for me.

Pinyon is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information

Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.