IT Band Syndrome

[indysteel]

My right IT band bothered me when I used a triple crank on my bike. When I switched to a compact double, the pain instantly went away. Triples generally have a wider tread or "q factor" than doubles or compact doubles. For some, that doesn't cause any IT band issues, but for me, the only fix (at least currently) was to switch cranks.

[pll]

This afternoon I became acquainted with my ITBs. I had experienced some sharp pain on the outside of my left knee while running, on two occasions. I went to a sports physician because of that and pain under my knee caps -- prescribed some physical therapy. I saw a physical therapist this afternoon and, in no time, he found that my ITBs and quads are really tight.... fast forward to the roller stretches: they are extremely painful. I'm supposed to do 20-30 reps and I had to take a break after 10. Ouch.

[bluebug32]

My IT band problems were spurred on by a poor bike fit. I also find that doing too much too soon (suddenly adding hills or miles) will stress the IT bands. I ended up getting better through acupuncture and massage. Now that I'm not in pain, I use my foam roller literally every day to keep them loose and I do light stretching. PT might help others, but I didn't get much relief. I also think that yoga (warrior poses esp.) are great for keeping the legs loose. Good luck!

[pll]

Long live the roller!

It hurt quite a bit the first two days. It is now (five days later) much better, easier to do. In addition to stretching the ITB with the roller, the physical therapist gave me a series of strengthening exercises and 2 more stretches. This afternoon I noticed I had no pain under the knee caps and only a very slight discomfort (ITB related) on the left knee. I will be very diligent with the routine.

[Bike Chick]

I'm going to pt now for hip and ITB issues. It's so painful but I've been given strengthening exercises for my adducters and stretching exercises as well and it is helping. Ice baths help too if you can stand it.

[itself]

My quadballer has been my savior. This is more aggressive than a foam roller. Www.tptherapy.com carries them. What's nice is that it is small so you can also take it in a suitcase.

Theraband exercises are huge. Biking, running, and other activities do not work the specific areas like the therabands do. I do them twice a week which is more than enough.

[pll]

That device looks intriguing. Being able to fit it in a suitcase is a great. Thanks for the pointer!