ITBS / LCL pain
chatlow
Posts: 850
After some advise from anyone that's knowledgable or perhaps suffered themselves from knee pain due to either IT band or LCL damage.
This first flared up for me about 4 months ago. My left knee started getting painful after about 20 miles into a ride. but I was stupid enough to grit my teeth and carry on to finish 35 miles. I was then in a lot of pain especially walking downstairs for a week. I could, and still can, straighten and tense my leg fine, no pain, but it does click/pop a bit when I relax again.
I started looking into reasons why and google got my thinking weak glutes and tight hips/hams, so started stretching a lot more plus some yoga. The main stretch that helped was raising my leg laterally on a table (puts quite a lot of pressure on the knee) and feel a good flex in the glute.
The stretching/ice, foam rolling and ibuprofen have definitely helped but also not completely cured it. I got back on the bike using the trainer initially and felt good doing say 20-30 miles. Happy days.
Went out on the road and again all seemed great. Got to 35 miles and felt strong, both uphill and flat. Carried on for another 10 miles (mainly flat route) and it went again. Not as painful but had to keep stopping until I got home. Gutted.
That was 2 weeks ago. I usually commute every day but I've stayed away from the bike for the past week. Did some stretching but found that the my preferred glute/knee lateral stretch was causing pain on the LCL, so I must have overdone it and looking at other glute/knee stretches instead.
Anyway, I tried testing my knee tonight and got to 10 miles on an all flat route and was fine. 13th miles it started getting sore again. Both knee and lower part of quad. Lower back also bit sore but that could be due to being off the bike for a week.
I am going to find a good sports physio now as everything I have tried is not working.
Any thoughts/ideas/suggestions from fellow members here?
Only other things I can think of are left leg is a little bit shorter than right and got slightly flat feet. I'm 33 and in pretty good shape otherwise.
This first flared up for me about 4 months ago. My left knee started getting painful after about 20 miles into a ride. but I was stupid enough to grit my teeth and carry on to finish 35 miles. I was then in a lot of pain especially walking downstairs for a week. I could, and still can, straighten and tense my leg fine, no pain, but it does click/pop a bit when I relax again.
I started looking into reasons why and google got my thinking weak glutes and tight hips/hams, so started stretching a lot more plus some yoga. The main stretch that helped was raising my leg laterally on a table (puts quite a lot of pressure on the knee) and feel a good flex in the glute.
The stretching/ice, foam rolling and ibuprofen have definitely helped but also not completely cured it. I got back on the bike using the trainer initially and felt good doing say 20-30 miles. Happy days.
Went out on the road and again all seemed great. Got to 35 miles and felt strong, both uphill and flat. Carried on for another 10 miles (mainly flat route) and it went again. Not as painful but had to keep stopping until I got home. Gutted.
That was 2 weeks ago. I usually commute every day but I've stayed away from the bike for the past week. Did some stretching but found that the my preferred glute/knee lateral stretch was causing pain on the LCL, so I must have overdone it and looking at other glute/knee stretches instead.
Anyway, I tried testing my knee tonight and got to 10 miles on an all flat route and was fine. 13th miles it started getting sore again. Both knee and lower part of quad. Lower back also bit sore but that could be due to being off the bike for a week.
I am going to find a good sports physio now as everything I have tried is not working.
Any thoughts/ideas/suggestions from fellow members here?
Only other things I can think of are left leg is a little bit shorter than right and got slightly flat feet. I'm 33 and in pretty good shape otherwise.
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Only other things I can think of are left leg is a little bit shorter than right and got slightly flat feet. I'm 33 and in pretty good shape otherwise.
fwiw i have a slight leg length difference and flat feet
after multiple knee issues i saw a physio who specialised in cycling (here: http://cyclefit.co.uk/cycliing-physiotherapy )
shim+wedges+footbeds, no knee problems since then (several years)my bike - faster than god's and twice as shiny0 -
I tried using some insoles the physio gave and also lowered my seat and moved forward a little too. Rode for 20 miles and all was fine other than it was harder getting up the hills. New seat position might mean more effort from my thighs i guess0
