Friskie

Help! I have developed a problem with my IT band. I now know what the IT Band is, but what about my road riding might be causing it? I have been riding for one year, around 60 miles per week.

Machka 

I can think of a few things ...

1) Incorrect bicycle setup
2) Lack of stretching
3) Mashing up the hills

Friskie

Thanks. I have promised myself to get professionaly fitted. Is streching an absolute must? Do most cyclists strech? By mashing up hills do you mean pushing it too hard or fast?

Machka 

Stretching is highly recommended. I struggle with IT band problems too and they ease off when I do stretch regularly. Two winters in a row, a few years ago, I joined a yoga class to help me with my stretching ... and it was very helpful. I moved and haven't found a class that good where I live now, so I have to remember to keep it up on my own, which isn't easy for me to do.

By mashing, I mean cycling in a harder gear than necessary, with a really low cadence .... the opposite to spinning.

Friskie

Do you do any particular types of stretching for your IT band or do you find that your general stretching or Yoga routine covers it? Everyone raves about yoga. (I live in northern California.) Amazing how I resist it! So stubborn am I!

Machka 

My yoga instructor was really good. When we were doing introductions on the very first day, I mentioned that I cycled and she replied that she would be sure to include lots of IT band stretching in the routines. Her son also cycled and she recognized that IT band tightness can be a problem.

So for the two winters when she was my instructor, the class didn't do a completely "regular" yoga routine, she specialized it for the needs of the people in the class .... and we did a lot of IT band stretching!! I attended a class where I live now last winter, but it just went through a very basic routine, pretty much the same stuff every class, and very little IT band stretching, so I didn't get much out of it.

I guess you sort of have to pick and choose your classes ... but I would suggest finding a stretching and/or yoga class of some sort. I'm even debating about getting into pilates ... I'm not sure what all is involved with that, but it seems to me that there is both stretching and some strength work.

However, there should be websites and/or books with IT band stretches. It is kind of hard for me to describe them. I can think of 3 or 4 off hand that were quite good.

My hamstrings are also really tight and the first instructor really helped me with that too.

Friskie

Thanks so much. I think you may have inspired me to seek a yoga instructor! I may ask for a private lesson or two to help get me going on IT band stretches in particular. Based on your experience, it sounds like this focus really helped you. It's such a bummer to be in too much pain to ride! It's become my therapy. I have also heard many wonderful things about Pilates. Thanks again.

benji

my anecdote: When I started cycling, I'd get stinging IT bands in both legs after about 2-3 hours riding, and they'd ache for days later. I think guy who did my fitting assumed I was younger and more flexible than I am. I lowered the seat about a centimetre and the problem went away.

kuan

I roll my IT band. I've had IT band problems every spring for the last I dunno how many years when I start running. I either get ITBS or almost get it. A foam roller helps a lot. Roll your IT band and your glutes.

supcom

You don't say how long you've been cycling or if you've recently been ramping up your mileage. Simple overuse is a common cause of knee problems.

timmhaan

don't forget to get a proper fitting. that could very well be the root cause of your IT band issues. sometimes even the slightest re-positioning on the bike clears everything up.

NoRacer

Many runners incur this problem. Check the Med Tent over at www.coolrunning.com

Do a search for ITB or ITBS or illiotibial. Also, search for a thread entitled Med Tent Library for links to other sites that address this overuse injury.

NoRacer

Also, you may want to have someone make a video of you cycling. This should be from the front, back, and side that you are having problems with. You should be at cadence. The video should capture as many pedaling cycles as possible in hopes of spotting a biomechanical problem in your pedaling motion.

If there is no problem in your motion, than you know that you've surely done too much.

Friskie

Regarding foam roller. I have one, and yes, I will try rolling my gluts. Thanks. . .and thanks everyone for your helpful advice. I made an appointment today to get fitted properly. You guys are great.

dbduke

my coach has me work my adductors in the gym in an effort to avoid IT problems.

jerky1280

While yoga might help, I would HIGHLY recommend seeing a doctor or a physical therapist for IT band stretches. I had a serious IT band issue a few years ago from running. I saw a doctor and physical therapist and they showed me some stretches and exercises with surgical tubing. That, along with reduced mileage for a few weeks had me good as new within a month.

Another thing that has helped me in the past with knee problems was a glucosamine/chondroitin/MSM suppliment. They have pills, as well as chewables. In fact, I've upped my training recently and have felt a few twinges in my knees recently, so I think I'll go grab a bottle myself.

Bottom line, don't mess around with your knees. You build up a little scar tissue and cartilage damage, and before you know it you'll have chronic problems for the rest of your life.

bfloyd

What is a foam roller?

jerky1280

Foam rollers were great for my IT band problems. Actually, I remember them being the single most helpful treatment. Hurt like hell, but did a lot to help.

It's a cylindrical piece of foam. You put it on the ground and roll the muscle/tendon/ligament/other piece of anatomy across it. It does a lot to stretch muscles and tendon.

'nother

foam roller ++

also good on quads and calves, if they're tight

bfloyd

Thanks. Do you know of any links to these and how to use?

DesFlurane

Foam roller?
You're all soft!
I lay on my side with my wifes rolling pin under my IT band and move back and fore!
Now that is an IT workout ;-)

kuan

Here floyd https://www.performbetter.com/catalog...ofacialReleasehttps://www.performbetter.com/catalog...ofacialRelease

The buzzword is myofascial release

Garfield Cat

IT band: my fitter noticed that I had knee drift and had me re do my form. During pedal stroke, keep the knees closer towards the center of the bike. I have Speedplays so the knee float was never a problem. My shoes were not adjusted properly and that was changed too. Also changed the crank arm length.

But above all, I gave my body some rest away from riding and had several weeks of physical therapy using accupressure.

KLW2

I have ITB issues but the side strech in this article along with a few times on a roller and single leg squats (not past 90 deg) took care of it..
https://www.runningtimes.com/rt/articles/?id=6099

RedHairedScot

+1.
Overstressed my IT band in both legs during a long (running) race, and a cheap foam rubber helped a lot. Be warned: if you've already hurt your IT band, be careful. You know how after a while you learn the difference between an injury "ouch" and a strech/soreness "ouch?" Rolling the IT band felt like an injury ouch, even when my therapist was telling me I was on the right track.

(Yes, it was bad enough I had to see a therapist -- three days after the race I could barely walk. Let that be a lesson to me: don't dig into school and neglect running for two months before a 20K!)