IT band issues (I think)?

[JenLeath]

The season is finally here. I spent the last month working out my anxieties about crashing or getting hit by a car. I have been spinning indoors all fall and winter. The last month I have been struggling with pain on the outside of my right knee about 30-40 minutes into my workout, depending on how many sprints I do. I stopped spinning for 2 weeks, went back week before last and could only do about 10 minutes before it started hurting again . I am almost positive it is an issue with my body mechanics, I have external rotation in both hips and knees. I have just the basic shimano spds, I think I may need to look at a pedal with more float, speedplay or Performance Bike has a Forte pedal with about 9 degrees. I think my currents have about 4 degrees. Anyone else struggle with this? Our insurance is brutally awful and we are still paying for some tests had last year, so I don't want to incurr another bill right now.

[equus123]

please be more specific describing the pain and location.

[JenLeath]

The side of my knee, about where it bends. Once it starts hurting, just the motion of bending and straightening is very painful. I run and swim as well, none of that exacerbates it. Just cycling. Afterwards, it is very tight and feels a bit inflamed. Does that help?

Jen

[VeloVT]

I had to take about 2 months completely off from running a few years ago because of ITBS. It got so bad I was having trouble making it up and down stairs.

Since then, I've been running more seriously (I'm currently training for a marathon, so lots of training volume), and it hasn't returned. I've found that two things really make a difference -- stretching, especially after a long run, including stretches for the entire lower body (hamstrings, glutes, quads, calves, hips), and building up slowly if getting back into training after a "slow period." Both tightness and muscle imbalances can contribute to ITBS. Personally, I think cycling year round has helped keep the ITBS from coming back, since it keeps my legs in good condition, and if I do take time off from running I don't come back with deconditioned muscles/ligaments.

I'm no expert -- I'm sure one of the PTs on the board can offer a better answer to this question -- but I don't know that having MORE float would necessarily be helpful for IT band issues, since the inflammation is caused by a tight band of fascia tissue rubbing back and forth over the knee as it bends -- and it would seem to me that having more lateral movement in the knee (allowed by pedals with more float) might actually tend to irritate it more.

Good luck -- this can really hurt and can take a frustratingly long time to resolve.

Edit:
Also, are you icing? Makes a huge difference (My freezer always contains the following: ice cream, a bottle of good gin, five ace bandage ice wraps!). As does Advil if your stomach can take it. For the past two weeks -- to my great displeasure -- I've been sidelined from running with peroneal tendinitis (foot injury -- luckily I can still ride my bike, since my stiff cycling shoes prevent the motion that irritates it). Since the Advil/ice wasn't doing it, the PT I've been working with is starting something called "iontophoresis" -- they take a gel-pad soaked in steroids, tape it on the injured area, and apply electrical current to it -- weird! -- but I think it is sometimes used for ITBS as well. If you're having a hard time getting rid of it.

[JenLeath]

I was afraid of that, I was hoping that there would be some kind of magic, and I could go for a ride tonight LOL. I don't have any problems when I run. I ran 8 miles last night, lots of hills, it was hard, but no pain or discomfort at all. I thought maybe more float would help because the pedals I have now fix my feet straight forward, which is not natural for me. HMM, I have a few relatives who are PT's, I should just bite the bullet and make and appointment. It's nice because one is a triathlete, so that is helpful.

I am a spinning instructor as well as pilates and other group aerobics classes. So I stretch and strenghthen something everyday. But maybe I need to be more specific.

Thanks

Jen L

[JenLeath]

After a week of no cycling. I went to a spin class last night. It's snowing this week here. I made it through 40 min before it started to hurt. I didn't do any sprinting and I tried to keep my cadence in a circle. I think it might be getting better. Hope so, I wanted to to Little Red in June, it's only 37 miles, but that is longer than 40 min.

Jen

[Mr. Bloom]

Jen, here's a thread that I started thinking that my problem was the LCL, but it was the ITB

http://forums.teamestrogen.com/showthread.php?t=14799

You can also search "knee pain" and find some good links in other threads.

I slowed down my cadence and stopped pushing so hard on speed, and I'm better a week later.

It's amazing to me how much Biofreeze helps!