IT Band?

[Catrin]

Finally able to start to raise my mileage base since my neck injury in October and what happens? I think I've a tight IT band on THAT leg (the one with the overuse injuries 2 years ago). It feels a bit cold when I am not on the bike and radiates out from my hip down to the top/center of my thigh and just a bit down the side of the leg. I can also feel it where it connects to the inner/upper side of my knee. The other leg does it a little but not as much. This has been happening for a couple of weeks and I am trying to figure out what I can to to ease the situation. I need to start building my mileage base since my neck can finally handle it, but I don't want an injury from the tight IT band.

I don't really think over did it this week - I did things most days but nothing extreme...

Monday - weight session focusing on lower body (high volume)
Tuesday: rode 12 miles (just an easy spin to stretch the legs after Monday's session)
Wed: upper body weight session + Bosu Class
Thursday: 4 mile mountain bike ride
Friday: ~29 mile commute + workout

I stretch plus foam roll after every ride, and I foam roll before every workout - my instructors at the gym have really stressed the importance of foam rolling before gym sessions - I've been stretching after rides since my over-use injury recovery. I've added a couple of hip stretches to my post-ride stretches.

Is there anything else I can do to loosen the IT band? I know it's not bike fit, my custom bike has been fit to me in every possible way - starting with the design. I am going to swing my bike by the shop and have my fitter check to make certain nothing hasn't changed - perhaps my saddle height has slipped a bit?

A beautiful day for riding today and I am taking a rest/stretch day. MEH!

BTW, I think I am going to drop the high volume lower body weight session to every two weeks - I want to maintain my strength but with my riding increasing...or I am TRYING to increase it!

I want to ride my bicycle, I want to ride my bike!