IT Band Syndrome

[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!

[bluebug32]

Glad you're getting some relief!

I've used a foam roller for the past couple of years to work out any issues that start in my legs. You can find some great roller routines online to see how to work and stretch the glutes, quads, calfs, etc. It's a great secret weapon. When I'm away from my roller, I'll later up in the shower, make a fist and work the knots out that way.

[pll]

I ran on the treadmill yesterday, for the first time in months -- I had been running outisde-- and my left ITB is killing me. The pain is right in the bony area on the outside side of the knee, where I think the ITB is attached. I have used the roller no less than 10 times today (stopped by PT on the way to work to buy a small one, the pain is *that* annoying).