Two question: Look pedal float and pedaling out of the saddle

[Seajay]

Also be sure you're doing plenty of glute strength work - stretching the ITB area isn't going to be enough if you keep stressing it by making the thigh muscles do the butt's work.

I've read that a tight Psoas can lead to weak glutes. Thus Thigh doing the glutes work. They called it "dead butt syndrome"
Also, I've had really good luck stretching "figure 4" to get those really tight upper leg, low glutes areas.
Oakleaf or Wahine can you verify the Psoas thing and recommend any other specific stretches for Piriformis or ITB?

[Wahine]

Weak glutes are definitely a contributer to the whole muscle imbalance patterns, and a tight psoas often comes together with weak glutes. Tight tensor fascia lata (TFL) is part of that pattern too.

My favorite hip flexor (TFL and psoas stretch) is here.

Turn out stretches are also really helpful such as the figure 4 stretch or this and also this pose in yoga.

[Wahine]

I just came across this stretch which shows the modification I like to add to the kneeling hip flexor stretch I posted above. It gets your torso involved which helps to address the psoas since it attaches to the vertebae of the lumbar spine.

[pll]

I just came across this stretch which shows the modification I like to add to the kneeling hip flexor stretch I posted above. It gets your torso involved which helps to address the psoas since it attaches to the vertebae of the lumbar spine.

That variation really helped the stretch. Thanks!

[OakLeaf]

I just came across this stretch which shows the modification I like to add to the kneeling hip flexor stretch I posted above. It gets your torso involved which helps to address the psoas since it attaches to the vertebae of the lumbar spine.

That's pretty much the same as the one my PT has me doing, except I do it standing with a foot on a step stool or bench.

I've read and heard so much about knee injuries in Pigeon pose - although [touch wood] it doesn't seem to stress my knees, what are your thoughts on that?

[ridebikeme]

You definitely have been given some great advice/suggestions here. Another source of ITB on the bike is that quite often the hip opposite the issue drops forward on the bike.

At any rate, I'm glad that others were able to give you some suggestions....and especially the stretching from Wahine!!


Good luck with everything!

[pll]

Thank you gals!

Wahine: I believe your #3 (collapsing inward) is the main culprit, given the exercises I have been given by the PT. I don't believe #1 is not significant, except that I feel it happens to me more on a treadmill and my last run was on the treadmill. At physical therapy, they are also working my glutes and, during the last session on Friday, I got an exercise for my core.

ETA: Of the stretches, I do the figure 4 regularly, as well as the hip flexor stretch. The 'fire log' pose is easy, while the pigeon one is challenging (and I am not sure where I should feel a stretch).