IT band syndrome
 

I have IT band syndrome near the knee. I know it's because I haven't been stretching enough and did some weight training until mid january. It is getting better slowly but surely over the past couple weeks with ice, stretching and ibu profin. Anyone have any thoughts to share on IT band inflamation and how they got through it?

I had ITB syndrome once. It sounds like you have the correct recipe for wellness (RICE).

I remember it hurt like the dickens doing downstairs. I actually would hop downstairs. But going upstairs wasn't a problem.

Just sympathy here. Good luck!

Fortunately it hasn't gotten to the point of really hurting badly. A year ago it did. I think at the moment I'm seeing warning signs. Thanks for the advice..

Hi,
look at the soles of an old pair of sneakers. Do they have heavy wear on the outer part of the sole?

A book by Andy Pruitt, about sports medicine for cyclists, recommends positioning your cleats so you have a bit wider stance. I've had problems with my IT bands also, and I've found that a lot of stretching, and a proper warm up / cool down help a lot.

You know that could be the problem. I switched to my road bike pedals recently... I had been using the MTB pedals all winter and they stick out about 1-2cm further on either side. I can see where having the feet closer together would put more strain on the outside of the knee. Is this what you are talking about?

Look at your leg length and saddle position. If one leg is more that 1//4" shorter then the ITB could be partially caused from that. Other things to check include a check of your SI joints ( a chiropractor or PT can do this), your muscle balance Quads to hamstrings should be a ratio of 5/3 in strength, your hip adductors (inner thigh muscles) might be too weak relative to the hip abductors and / or you might have abnormal foot mechanics that predisposes you to the ITB problem because you are walking on a seriously pronated (or sup[inated ) fot allday thus setting up the early inflammatory state. A good sports chiropractor or PT can help you with these things.

Remember, when stretching, hold the stretch at least 30 seconds, and do it at least twice per set.
Stretch at minimum 4-5 times per day!
Some good books on IT band stretches out there. Also, give a GOOD massage therapist a visit. One that specializes on deep tissue work. Stretching and ice after, and that should help. ;)

Holy cow. I just went to a foot specialist for cycling and found out one leg was longer than the other, my arch on the bad IT band leg was larger (creating a compensating effect by the IT band), my seat was back too far and my seat was too low.

All of this equated to problems with my IT band.

He's added a shim to my shorter leg's shoe, and I am contemplating orthotics to correct the problem ($280 additional price, not covered by health insurance).

This guy has done a bunch of professional riders, apparently it's his specialty. Worth at least the $160 to get sized up properly.

Thanks to all for the tips on stretching... I'll be doing lots of it.

Glad to hear you got what sounds like some good help with your injury.

Orthotics may or may not help my cycling. I've worn orthotics in my cycling shoes for over 10 years and don't know what it's like to go without them. Actually, the same orthotic. Once you buy them they last a long time.

FWIW, my orthotic is a piece of thin leather covering an instep support. There is no heel cup in my cycling orthotic. I don't even know they are in my cycling shoes.

I also have a pair of running shoe orthotics that have a heel cup.