IT band inflammation/pain

I have developed IT band issues and was just wondering how long it takes to get back to normal riding again. Been to PT, had ultrasound, cross friction massage, etc and doing my stretches. I've been fitted with black custom superfeet insoles since my MD felt that the issues with the ITB could be due to lateral rotation of my feet, so he wanted my feet in a more neutral position. I use frog pedals which has plenty of float. Went out for a ride yesterday and developed ITB pain again after riding about 20 miles. I warm up gradually and go at a leisurely pace during the winter....does anyone have any suggestions that could possibly help? I want to do my usual 40 -50 mile rides but can't at this time..Do I need to start doing 10 mile rides and gradually increasing the mileage...

In my own experience, it was a couple weeks with:
- little/no riding
- regular use of Biofreeze

All that, plus try to correct your leg position from your legs, not from your feet. In Anusara Yoga, they call it "inner spiraling the thighs." Changing the rotation of the femur and knee means changing the balance of muscles in the thighs (primarily developing inner thigh muscles), which takes time, so starting with shorter rides is probably a good idea. Be conscious of your foot, knee and thigh position all the time, not just when you're on the bike. Develop your foot muscles rather than letting orthotics do all the work.

Also, the Frogs, although they have plenty of float, they'll still torque your knees when they're not on center. (DH's experience with the Frogs, not mine; but my experience with my Look cleats with 4.5 degrees of float is similar.) Float isn't a substitute for getting the toe-in right. If your shoes don't allow you to adjust the toe-in of a two-bolt cleat, you'll either need different shoes or a three-bolt cleat system.

Not to scare you, but I have had this for over a year. Two rounds of PT and many, many frustrated months. So my advice to you is to nip it in the bud the first go round.

I can only tell you what helped me:
ASTYM
corrective leg exercises to fix the imbalance
ice
stretching
finding alternate exercise that does not hurt it

lots and lots and lots of patience.

Good Luck

I don't really have the pain too bad when walking on the trails but do have aches in the knees at times. I bike between 5-6,000 miles a year so cycling is my sport that I enjoy. I do use a foam roller as instructed by my PT. I've finished my PT sessions now and had relief while under their care when out biking 30 or so miles. So the ultrasound, and cross friction massage allowed me to ride without pain, but since those sessions are complete the discomfort has returned. I did call my PT to acquire instructions of self CFM, plus she informed me of direct icing of the band too. So it looks like I'll just need to be patient. I would think that since my mileage has dropped during the winter months that this would help the ITB heal,,,I sure hope I don't have to give up on cycling:(