Quote Originally Posted by Bron
My question is: how long did any of you have to stay off the bike to allow the pain to clear up? I´ve been told at least two weeks of no serious exercise , plus physio sessions to loosen things up and then an analysis of my gait to check if I need insoles in my shoes. Seems like overkill to me, especially as the pain is only there on the bike.
Bron, I was told by the sports orthopedist I went to to do no cycling for two weeks, then to spend a couple of weeks riding only the trainer or (if outside) flat or very gently rolling climbs and staying in very easy gears (i.e., granny gear for all climbs, no matter how easy), and keeping mileage low as well. The first few rides back, the pain started at about mile 17 or so, so that's all I did. Eventually I upped my mileage and added hills and within ~8 weeks was completely healed. I continued doing the ITB stretches throughout this time (and still do them), but aside from lowering my saddle slightly, that's all I had to do to prevent a recurrence.

Good luck!
Emily