IT band

[redrhodie]

I'm pretty sure this is my issue--my main symptom is pain at the outside of my right hip joint while pedaling.

It started hurting on Sunday's ride, so I took 2 days off from riding. I did take a Pilates class yesterday, and everything felt fine. Today I rode really, really easy, but I felt discomfort every time I had to push, even though I used a much easier gear than I normally do on "hills" (I rode a pretty flat route).

Should I not ride at all until it's healed, or is a little easy riding okay? I was hoping it would feel better by the end of the ride, but it felt exactly the same.

I know I should be taking Ibuprofen, but I'm all out. I used some Tiger-balm. Any suggestions would be really appreciated. :)

[bluebug32]

This has been my problem this season. So far I've been to a chiropractor and an athletic trainer and should be starting PT next week.

What has worked so far:

- Ice immediately after riding for 10 min.
- Buy a foam roller and roll out the length of the IT band every day (this is one of the most important things because it will help - work up to five minutes of rolling on each side and really get in there. This will hurt!)
- I was never told not to ride, but I generally give it a day or two after it really hurts before riding again.
- Stretch it out and stretch and strengthen the supporting muscles, which may be weak and causing the pain. For me, my hips are weak, so I now do leg raises, clams and other hip strengthening exercises a few times a week.
- Ibuprofen/ Aleve before a big ride or after

Good luck!!

[redrhodie]

Thank you!

I have a foam roller. I wonder if I'm using it incorrectly? I just read on another website to avoid the joints, so maybe that's part of the problem.

I'll start icing next ride.

I'm definitely more flexible on the outside of my hips than the inside. I can easily sit in Lotus positon (but I don't) but I have a lot of trouble in anything like Hero.
http://www.yogajournal.com/poses/490

I bet I should probably be doing more of the ones that I'm uncomfortable in to try to balance out.

[itself]

The foam roller is the answer, and it is not fun. Very painful, and you will feel the crunching as you break it up. If it is really bad, some of the sports therapists have a tool they use on you with a cream. I've seen people all bruised up from this.

I know one thing that has helped with this problems is improving my pedal stroke. Single leg exercises on the bike to assure I am really rounding off each stroke.

And yes, ice is your friend...

Lisa

[redrhodie]

I've come to believe it's not from cycling, but Pilates, which I just started taking again after an almost year long hiatus (during which I had no IT issues). Yesterday, I told my Pilates instructor, and she paid extra attention to me during side leg series. I foam roller-ed last night. It hasn't been as bad this week, but I have been taking it easy, and doing some new stretches.

[itself]

There is no question that I too find that certain exercises/stretches aggravate it! It's a process of elimination for sure.

Lisa

[alpinerabbit]

You're saying it is at the hip? Doesn't IT band usually end up hurting at the knee?
Maybe it's your hip flexor. Mine is tricky. Try massaging by rolling around on a tennis ball.

[redrhodie]

You're saying it is at the hip? Doesn't IT band usually end up hurting at the knee?
Maybe it's your hip flexor. Mine is tricky. Try massaging by rolling around on a tennis ball.

I felt it in my knee a couple of days later, but it started at the hip this time. I'm stretching as I type (just got back from my ride). It's definitely better than it was last Sunday! Didn't feel it much on the bike today.

I just gave my tennis ball to a dog. I'll have to walk over to the "Tennis Hall of Fame" later where I can always find one on the back street.