Iliotibial Band Syndrome - Any help/experience appreciated

Dean1234

I recently returned to cycling and after too much running (So I could keep training in the dark evenings) and over training on the bike I have iliotibial band syndrome

I am in my 3rd week of rest, have been using heat, self massage and doing regular stretching of the IT band. However, there is still slight pain in the knee and I am wondering how long this will take to get better? More importantly when it does how long before I can train properly again/how should I stage miles back on the bike?

I am pretty sure this has been bought on by running and had been riding fine since May, so not a biometrics issue.

Any help or experience would be much appreciated, thanks in advance.

beancounter

I had this. The trouble with the IT band is that you just can't stretch it propoerly.

You need a foam roller:-

http://www.physioroom.com/product.php?u ... oam_Roller

Using one of these has removed my ITBS problems.

bc

Dean1234

beancounter

Thanks for that. How long did it take?

beancounter

It was effective straight away. From only being able to ride a few miles before pain, I was back up to normal distances in a few weeks.

bc

DaveyL

Dean1234 wrote:

I recently returned to cycling and after too much running (So I could keep training in the dark evenings) and over training on the bike I have iliotibial band syndrome

I am in my 3rd week of rest, have been using heat, self massage and doing regular stretching of the IT band. However, there is still slight pain in the knee and I am wondering how long this will take to get better? More importantly when it does how long before I can train properly again/how should I stage miles back on the bike?

I am pretty sure this has been bought on by running and had been riding fine since May, so not a biometrics issue.

Any help or experience would be much appreciated, thanks in advance.

I have experienced this as well after taking up running. I went to see a brilliant physio, who identified core weakness (particularly weakness and imbalance in the glutes) as a contributing factor so that is maybe something you want to look into as well.

Dean1234

Thanks for both bits of advice. Off to buy a foam roller at lunchtime and going to up the glutes exercises!

Feeling more positive already :P

danowat

My ITB issues are mainly down to LLD (leg length difference).

But I'd agree with the above, foam roller, self massage and maybe a physio visit.

derekbiggerstaff

I had a serious problem with this twenty years ago. I was on the verge of giving up on cycling when Time pedals came on to the market, and some free float proved to be a significant part of the answer. The next thing that helped was raising my saddle to the correct height ( not too high or you'll just replace ITBS with tendonitis ). The final nail in the coffin of my problem was when I joined a gym and started to maintain a good level of strength in all my leg muscles, hamstrings, glutes, inner quads, adductors, abductors. No problems now, with my knees at least!

Dean1234

Blimey, this is obviously something that has had a big impact on people's cycling and this advice is great. Reckon there should be a cycling specific ITBS site as they are currently mainly for runners.

derekbiggerstaff

I forgot to say that for me all the advice I received at the time, that I should spin small gears, proved completely wrong. I found bigger gears ( within reason! ) kinder to my knees.

Dean1234

Well, funnily enough it was a knee injury that stopped me riding 16 years ago. Had just turned senior and was told it was from turning too big a gear and I needed six months off! I took sixteen years off and think I may use slightly smaller gears this time. Horses for courses as they say!

orbitell

I found strengthening my adductors to be of real benefit. That combined with a more thorough stretching of my glutes seemed to get the problem sorted in a matter of weeks.

Agree with the float comments and that regarding turning a bigger gear

Dean1234

Going for Speedplay pedals to sort out the float, although sounds like that could be a strange experience having only ever used SPD (MTB and 1994 Dura Ace road versions).

ireland57

I find the roller works well for ITB. At first the pain was awful but rolling rarely hurts now.

We must all be different because I find pushing the bigger gears my knees play up very quickly but I can spin for a long time.

I also do core, and leg strength/stretch work (not weights/gym stuff).

Headhuunter

I think I have this. Haven't had time to see a GP and get referred to a physio (again) yet. It seems to be the result of my bike crash nearly a year ago. Never had any probs til after that. I came down heavily on my left hip and it was very badly bruised and damaged. I still get clicking in the left hip sometimes. Anyway, cycling doesn't seem to affect my ITB much but walking sometimes and most definitely, running does.

I am trying to get myself back into running, I used to run 10-15 miles per week, not much in the grand scheme, without problem, but now if I run more than a couple of miles at a time I get tightness in my ITB and on the outer edge of my left knee, which seems to radiate inwards sometimes. Are these the symptoms you get?

I bought a foam roller and it really helped, I also stretch my hamstrings a lot and the quads as well. Also do piriformis muscle stretching. After stretching the symptoms are much better, however it tightens up again within 30 mins, especially if I'm sat at my desk, immobile. Walking around or cycling seems to loosed it up.

I think that the muscles around my hip or perhaps my glutes are to blame. I think the crash and impact has perhaps weakened the glutes and hip muscles on my left side. Somtimes at night when I lie on my left side I get aching around the hip. Interesting to hear that people have improved things by strengthening that area. Will have to work on this area at the gym...

Dean1234

Yes, it sounds similar to what I have. I literally just picked up the foam roller, and the guy in the shop said that his physio told him that if all sports people used these he would be out of a job. So, high hopes for my new foam friend

TheBullet

Hi,
I had the same problem last year, so saw a really good physio who told me I have a high foot arch. To combat this he made me some bespoke shoe inserts.
At the time I couldn't ride for more than 30 mins without pain but now I've got the inserts the pain has gone and this year I completed the Tour of the Black Mountains (120mile) in 7hrs!!
Could be worth a visit to a Physio.