IT-band

[Catrin]

If one is having problems with a tight IT band, is this usually manifested by tightness/aching on the outside of the leg? It doesn't go all the way down my leg, and typically stops about halfway down from the hip. This is not on the front or back of my thigh, but on the side.

I suspect that I might be developing a problem with this wanted to check. Of course it is on THAT leg - but I've noted that my right leg always tends to be tighter anyway. I am making certain to stretch properly, just wondering if I need to add more to my list of normal stretches prior to strength training and after riding.

[indysteel]

I could be wrong, but it's my understanding that ITB syndrome typcially manifests as pain on the outside of the knee joint. That was certainly true for me. But, as usual, I defer to Knott in this department.

[bellissima]

Catrin, as indysteel says on IT Band Syndrome usually the pain is on the outside of the Knee. Get your self a Foam Roll and do the IT Band Stretches and if you really have any issues with IT Band that should help a lot. Cheers

[itself]

Check out this website. They have a foam roller. I use the quadballer, the ultimate torture. But I can travel with it on an airplane.

http://store.tptherapy.com/Trigger_Point_Quadballer_p/tpt-tpqr.htm

I roll almost every day. After a while, it feels really good, and it's a nice release. Good luck!

[Kathi]

Funny you should mention this.

When I ski and step up (climbing sideways) on my left side I get a sharp stab on the outside of my upper thigh. It's not a move I do often so I ignored it.

Sat. I missed a turn and had to climb 5 or 6 steps to get to it. I was in a hurry to catch up with the others so I forgot about not using my left side. When I pulled myself up I got a very sharp pain. However, it didn't bother me until that evening, right before bedtime.

Ever since that area has been talking to me and it also hurts on the outside of my knee. It goes away when I'm active but the worst thing is it wakes me up at night.

I can't find any movement that makes it hurt, I can still ski-4 days left, I foam roll my IT band and other muscles before I ski, stretch. Ibuprofen and icing helps.

Next week I start bicycling. I'm hoping it goes away before then.

Catrin, does your problem act like mine?

[Catrin]

I have a problem with my kneecaps that is sometimes called runners knee, and also have scar tissue from multiple overuse injuries in one leg last year. I get a tightness that actually feels cold about the area that my quad sort of hits the outside of that leg - as well as coldness down the outside of that leg from my hip. I suspect muscle tightness and/or scar tissue since apparently IT band issues manifest differently.

The only time I've had actual knee pain has been when my knee flared after trying to run a while back, and yes that did wake me. It has improved greatly though :)

[Kathi]

Thanks, I skied all day in heavy snow and right now I feel fine. The only other time I had the knee thing was in my right leg after I tore my ACL. My therapist thought it was IT band but my ortho said that because of the type if injury I had it could've been a bone bruise. That's when I learned the value of foam rollers.

[bluebug32]

Yup, that sounds like IT band pain. When mine hurts, it's tender by the knee, but hurts the most mid-way down the leg. After losing part of last season due to pushing my IT band too much, I've learned that the only way for this injury to get better is to rest and really dial back on the riding intensity. A foam roller and really light stretching is also key. You just really have to be careful not to overdo it!

[KnottedYet]

I strongly recommend (correction, I'm down on my knees begging) that any woman who is having IT-band issues figure out what is going wrong with their leg mechanics to CAUSE an IT-band problem in the first place.

Fix that, "fix" the IT-band.

IT-bands don't just spontaneously decide to go nuts.

Something is WRONG with your posture, or your muscle balance, or something.
(Probably pronation of the entire lower extremity from the hip to the foot, "Betty Boop" leg, "Dumb-butt" syndrome, gluteal amnesia, teen-aged girl knee, internally rotated hip, etc.)

[Catrin]

Knotted & Bluebug - are you talking to Kathi, me, or both of us? I do not get pain on the side of my leg, just a little coldness/numbing. I know what the knee pain is from, and moving back to clipless pedals has really helped - pain can be on inside or outside of my knee, but we know what that problem is - my kneecap has a little tracking problem. Thankfully biking HELPS it and makes it feel better as long as my fit is right :)

[azfiddle]

When my IT band flared up, I found out my hip was out of alignment. It took months to get sorted out.

When I quit doing my exercises, the IT band didn't complain but other things did and I had to go through the whole process again.

Knotted - thank you for adding your insights to so many discussions about our aches and pains.

[Catrin]

Knotted - thank you for adding your insights to so many discussions about our aches and pains.

+1,000,000 on this!

[Kathi]

KnottedYet,

When I had my SI joint issues 2 yrs ago the PT checked me pretty thoroughly and didn't find anything out of balance. He also didn't think the the left SI joint was out of whack, which was the source of pain.

My ski shop has me well balanced on my skis. This was done 2 seasons ago, after my SI joint was adjusted. I'm getting new ski boots this fall and plan to have the adjustments rechecked. I seem to remember the same twinge, although less intense, when I XC ski. I use this sidestep movement infrequently when I ski.

I haven't had any other symptoms other than the cranky SI joint which flares up the more I sit. I can't find any other movement that replicates this pain, and even though my knee hurts it's not tender.

The pain was so intense that it feels like something snapped. Once I start moving in the morning I'm fine all day.

This is the end of the ski season for me. I'm currently at my ski condo 1.5 hrs from home. When I get home next week I'll look for a PT. Won't go back to the PT who missed the SI joint issue and the PT who found it sold his business.

Sigh, I got through the entire season injury free.

[indysteel]

I strongly recommend (correction, I'm down on my knees begging) that any woman who is having IT-band issues figure out what is going wrong with their leg mechanics to CAUSE an IT-band problem in the first place.

Fix that, "fix" the IT-band.

IT-bands don't just spontaneously decide to go nuts.

Something is WRONG with your posture, or your muscle balance, or something.
(Probably pronation of the entire lower extremity from the hip to the foot, "Betty Boop" leg, "Dumb-butt" syndrome, gluteal amnesia, teen-aged girl knee, internally rotated hip, etc.)

My fitter helped me realize that my triple crank was the likely culprit of my ITB pain. I swamped it out for a compact and haven't had any issues since, at least not issues related to my ITB.

[Crankin]

Just curious, how was the triple related to the ITB issue?

[indysteel]

Just curious, how was the triple related to the ITB issue?

The triple's width or "q-factor" was too wide for me. I can't say that I really understand the anatomy of it, but it appears that it threw my pedal stroke off. My further understanding is that it's not an uncommon issue for women to have from triples. All I know is that my knee is happier with the compact presumably because it's narrower.

[Kathi]

I'm pretty small with narrow hips. My road bike has Specialities TA Carmina compact crankset. It has a very narrow Q angle. When I ride, I feel my feet are directly under my hips, close to the frame. My mtn bike has a triple crankset, when I ride it I feel my feet are out at angles, beyond the range of my hips, away from the frame. The crank arms on the Specialties TA crankset are angled straight down whereas, the crankarms on the mtn bike angle out away from the frame. While these angles aren't extreme I can tell a difference. I've asked and asked about a different setup for the mtn bike but most shops I've talked to don't understand my issues. The keep telling me I need the wider cranks for the triple chainrings, which you need on mtn bikes.
If I rode the mtn bike more than I do I'd see if my fitter has any ideas.

We've had such a wonderful ski season that I haven't been on my road bike since early Oct. It has a flat tire and looks so sad and neglected.