ITB Advice

brettjmcc

All need some advice,
Over the past 2 weeks my ITB in my right leg has been giving me issues.

Last weekend (19th), I spent the last 6 miles of a 50 miler basically one leg pedalling.

I then did a bit of a recover ride and then did a 13 mile Sporting on the Tuesday and 10 miler on Thursday, no issues.

Then yesterday I was up at my in-laws and went out riding round the Brecon Beacons. Everything was good, but a couple of hours in I started to notice 'that feeling' and ended up taking a Ibuprofen tablet and having to get my wife to come and get me. I basically could not put power through my right leg.

Of course, I will continue to stretch etc, but this is where I really need the advice. I am doing Paris to London 2 weeks on Thursday. What should I do? It seems to be OK on shorter rides, but over 2 hours is flairing up. Thanks

Calpol

I get this on both legs. I think the only way to get short term relief is to foam roller it unless you can afford the physio massage. I find foam rolling quite effective in keeping it under control but not eliminating it. Pilates also helps. Failing that pick up an ITB strap which can be in your jersey pocket and applied if it flares up on a ride. Its a bugger ITB!

http://www.amazon.co.uk/Mueller-57927-ITB-Strap/dp/B0027VKR8A/ref=sr_1_1?ie=UTF8&qid=1346056543&sr=8-1

dw300

And take the ibuprofen before you ride. If you have a big ride that you really want to complete, then take ibuprofen at the guideline dose for 24 hours before to build up its anti-inflammatory effect. I wouldnt do that too often though.

+1 for foam rolling as well.

And cycle in a mirror and check your knees arent kicking inwards, or doing unusual thigs during your stroke.

GavH

I too have started getting quite severe pain post-ride in my right ITB (bang on the outside of the knee joint). At first I thought it was cleat alignment and I moved them to provide a bit more toe in (Red SPD-SLs). It alleviated pain on the bike but still left me in agony post-ride, so I gave up with the red cleats and went back to yellow. Situation no change. It doesn't matter which of my two bikes I'm riding or indeed what shoes (both now have yellow cleats), I still get the pain. I've also noticed a much 'lighter' pain in the same place upon completed short (4-5 mile) runs so wether its because the damage is already done or there is something biomechanically wrong with me I don't know. I've been off the bike for the last fortnight and went out for an easy 35 miles this morning and could feel the area inflamed straight away.
Reading up on these foam rollers it looks like they may help, especially coupled with a decent stretching regime (which I currently don't bother with). Anyone tried the particular model below or better still, able to offer alternative options?

http://www.amazon.co.uk/review/B003HSJ5A8/ref=cm_cr_prvoterdr?_encoding=UTF8&showViewpoints=1&sortBy=bySubmissionDateDescending#RKI1SHDRC0QOU.2115.Helpful.Reviews

ut_och_cykla

It might well be ITB but it could be your foot is rolling inwards and outside of joint is trying to keep it stable. My hubby had this problem. Moving SPD clip nearer inside of shoe a few mm will help enormously.

Herbsman

ut_och_cykla wrote:

It might well be ITB but it could be your foot is rolling inwards and outside of joint is trying to keep it stable. My hubby had this problem. Moving SPD clip nearer inside of shoe a few mm will help enormously.

i.e. moving foot outwards on the pedal?

ut_och_cykla

Herbsman wrote:

ut_och_cykla wrote:

It might well be ITB but it could be your foot is rolling inwards and outside of joint is trying to keep it stable. My hubby had this problem. Moving SPD clip nearer inside of shoe a few mm will help enormously.

i.e. moving foot outwards on the pedal?

Yep

brettjmcc

A foam roller has helped. At the moment I am at the outer limits of my Speedplays, barring getting longer spindles.

I'll have to save up and go and see Mr Timmis or the Bike Whisperer I feel

Herbsman

I would do it sooner rather than later if I were you...

100%

Herbsman wrote:

I would do it sooner rather than later if I were you...

+1.

A proper bike fit is what sorted this issue out for me. I was at the point of switching to speedplay with the extended axles etc. If you're at the point of having moved to the very outside of the speedplays and thinking they need to be further out, you should definitely seek some professional advice on your position.

Cheers,
Steve

FatTed

Or you could increase your Q factor by putting a couple of washers on your pedal axle, may need an insole for your shoe as well, sounds like a bike fit is required!

Mr cyclist

Don't know if this is any help but occasionally I get an incredibly sore IT band, it gets to the point where I find it very difficult and painful to straighten my legs. I find it is always a day of two after doing high cadence training on rollers or on the road. I find using a foam roller and plenty of stretching helps the pain subside faster after a few days.

GavH

UPDATE to my earlier post for the benefit of anyone who digs this up on a search:

Bought the Trigger Point Grid foam roller in the link not long after posting. Read the pamphlets that came with it (v.basic) and spent a couple of hours watching various vids on YouTube and talking to folk who already used foam rollers (some knew how to use it as instructed by physios and some hadn't a clue, they just knew it helped) whilst I awaited its arrival. Did my first 'session' on it when it arrived and fook me it was painful! That said, I could feel a particularly painful point about half way down the outside of my right leg which was SIGNIFICANTLY more painful than the same spot on the other side (or indeed anywhere else for that matter). Bearing in mind it was my Right ITB giving me jip on the outside of the knee, I couldn't help think this was more than just a coincidence.

Now, I don't know about the science, but after only a week or so using the roller in the morning when I got out of bed (the pain wakes you up) and again at night before going to bed (the pain helps you cry yourself to sleep) the pain in my ITB has gone. £30 well spent. I still use it now, particularly after a heavy run or any rides that leave my legs feeling in tatters and I've since remained injury free. Nothing else changed: no painkillers, no change in shoes/cleats, setup, intensity/training load etc. Nothing except using the foam roller.