IT band syndrome

qclabrat said:
Good point on flexibility and I should restart yoga and core exercises.
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also do some research on "Dynamic Flexibility" exercises for cyclists - this helped me a lot when I was having some flare ups and I should probably do these kinds of things more regularly rather than just ride and foam roller.
 
asm said:
I used to get it because my left foot pointed inward. That triggered overuse of the IT band from the outer part of the thigh being used more. The position of the foot will influence what muscles are used up the chain. I haven't had an IT band issue since correcting the positioning of my foot through specific exercises.
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This is how i figured mine out. toe in, my IT band would snap harder than toe out.

I
 
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For hip flexor stretches, if anyone has access to Peloton take this class. I feel a night and day difference and instant relief after I do these stretches.
 

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They were handing out these Thera-canes at a PT conference my wife went to. I have found it better then foam rolling, used on IT band and recently on my piriformis (I think, not sure) it’s a tight spot in my lower side of back that always hurts after riding. Prior I would roll with lacrosse ball.
 

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1TrackMind said:
They were handing out these Thera-canes at a PT conference my wife went to. I have found it better then foam rolling, used on IT band and recently on my piriformis (I think, not sure) it’s a tight spot in my lower side of back that always hurts after riding. Prior I would roll with lacrosse ball.
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Interesting, many options on Amazon, will seriously consider, thanks 🙏
 
I had IT band issues from sitting at a desk job. I got a knobby foam roller, the kind that makes you cry, and that did it. Riding and hiking daily has kept it at bay. Glute stretches like "pigeon pose" are your friend.
 
I woke up one day with a horrible pain outside of my right knee. I couldn't walk a flight of stairs or drive for more than 15 minutes without a lot of pain. Weird. I assumed it was IT band but never saw a doctor. IT band specific stretching, and some basic lower body exercises at the gym took care of it pretty quickly, within two weeks. I try to be consistent nowadays with some weightlifting mixed in with some stretching. The pain hasn't been back.
 
qclabrat said:
Seems like everytime I get out in a bike my left thigh gets a nagging pain. Not like a sharp cramp but dull and deep in the thigh. I used to only get it on the road after 30-40 miles but this year I'm also getting it during short MTB rides. Bike fit hasn't really changed so saddle height should be fine. Lower back and hip hasn't been great either and I already know I should be doing core workouts every day. Anyone have IT band problems before? I can still ride fine, so I haven't made a appointment to the doc yet
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May want to confirm it is IT band with a doc (mine felt different). Sometimes rolling on the outside of your foot(supination) can put tension on it. Could try shims if you are clipped in. Not sure how to address supination on flats. Mine only bothered my running and stiffer shoes seemed to help.
 
I was reading about saddle position causing pain. Tilted it down a click and it felt a lot better. Will definitely play around with this.
 
Finally got a professional diagnosis, the X-rays and ultrasounds didn't show any tendon or ligament damage and no signs of arthritis or joint issues. So got a MRI to see under the knee cap. Came out unremarkable so the doc thinks its nerve related which seems right as the pain is sharp and shooting. My options with him is to try lidocaine as you apparently can't use cortisone in that area. And another therapy where to shoot your own plasma (PRP) into the area, though it's not covered by insurance. Anyone work with a physician for nerve problems on your lower extremities? Is that a neurologist or Ortho?
 
This thread just popped up at the right time.

Spent my winter running 15 miles a week on a treadmill. Bad me didn’t spend time stretching and had a ligament strain in my shin area. Sports medicine doctor said it was actually due to my IT band being tight. Which was due to tight hips.

Lesson learned. Lots of stretching and mobility work prescribed. Been 3 weeks and finally no pain.
 
Robin said:
This thread just popped up at the right time.

Spent my winter running 15 miles a week on a treadmill. Bad me didn’t spend time stretching and had a ligament strain in my shin area. Sports medicine doctor said it was actually due to my IT band being tight. Which was due to tight hips.

Lesson learned. Lots of stretching and mobility work prescribed. Been 3 weeks and finally no pain.
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Heal up Robin, I went to the doctor for both the IT band issue and knee thinking it could be related. He said they were independent and also gave me PT exercises to work on the IT band. Though half of them require me to put weight on my knees. Good thing is that he said I can run and ride as the injury is superficial, meaning there's no structural issues with my knee. It's extremely painful when I press hard under the knee cap so I'll be looking for new squishy pads and be holding off on switching back to clipless till I get this figured out
 
qclabrat said:
Finally got a professional diagnosis, the X-rays and ultrasounds didn't show any tendon or ligament damage and no signs of arthritis or joint issues. So got a MRI to see under the knee cap. Came out unremarkable so the doc thinks its nerve related which seems right as the pain is sharp and shooting. My options with him is to try lidocaine as you apparently can't use cortisone in that area. And another therapy where to shoot your own plasma (PRP) into the area, though it's not covered by insurance. Anyone work with a physician for nerve problems on your lower extremities? Is that a neurologist or Ortho?
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Neurologist takes care of nerve pain

Hope it resolves soon.
 
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