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IIiotibial Band(9 posts)

IIiotibial Bandrookcaca
Apr 9, 2001 4:42 PM
I was wondering if anyone can give me some advice?I injured what I think is my IIiotibial band.I have pain(discomfort) on the outside of my knee and up the side of my thigh.Has anyone here recovered from this injury fully?What is the best treatment?
I`ve take time off the bike,have stretched and I still have discomfort.I may start to ride abit and stretch.I really miss riding and time off doesn`t seem to help,anyone else out there been through this?Thanks for advance.
If only I didn`t watch the Tour de france and stuck with mountain biking:)))))))) lol
recommended readingBreck
Apr 9, 2001 5:06 PM
If you are into self help for this "now" problem and many to come if you stick to fitness training, my old stand-by is:

by Richard Mangi, MD; Peter Jokl, MD; O. William Dayton, ATC.
Pantheon Books, New York.
1989 Random House, 424 pages.

Sure this has been re-printed and up-dated.

Cover Blurbs include "A staggering array of info concerning virtually every aspect of fitness and training" -- a very true statement, IMHO.

What has not worked yet ...Humma Hah
Apr 9, 2001 5:55 PM
Mine started a month ago, 60 miles into a 104-mile ride. A week before, I'd swapped my crank/chainwheel to re-gear the bike for this hilly ride, changing from 170 to 175 mm. Also, I thought I could detect a trace of pedal wobble in the new crank. I'd used that set before, but never on a century as well as I can remember.

I tried giving it a weekend off. That did not fix it. I looked up some IT band stretches, that did not fix it. I've gone back to the 170 mm cranks, and that did not fix it. Always the problem shows up around 50 miles.

One person here said they gave theirs about 3 weeks of recovery, lowered their seat slightly, and wideded their "Q factor" (effective pedal spacing).

I'm thinking time off and shorter, gentler rides for a while, and continuing the stretches. I may also start something like Flexamin for some arthritis symptoms, maybe that will help the IT problem, too.
It can be persistent.E3
Apr 9, 2001 7:03 PM
I injured my left IT band about 5 years ago on a 75 mile tour, my longest ride ever at that time. I didn't know it until I woke up the next morning very sore and stiff, with exactly the pain you describe on down into the outer calf area.

I tried rest, got two cortisone shots (worthless), and finally got some good advice to lower my saddle, stretch, and start riding again. All in all, I didn't ride much for about 8 months.

Sure enough the resumption of riding loosened it up, and it improved. However, the bad news is it has never gone away. It feels like a part of my leg just died and turned into a long strand of rawhide. I must have done permanent damage. There are times when I just cannot get my left leg to perform very well. The good part is that riding alot, especially in warmer weather, seems to keep it loose.

As long as you've adjusted your saddle properly, then resume riding, just take it easy and don't start hammering immediately. You've got to determine what you can handle without aggravating the problem. It took me awhile to get my confidence back to stay on the bike for longer periods. I think that the worst thing I did was stay off the bike completely.

Oh yeah, I changed from Look to Speedplay pedals. I think having plenty of float helps.
re: IIiotibial BandGregJ
Apr 9, 2001 7:15 PM
I have had this problem in the past. I think it is more like a condition rather than an injury. Mine has occured twice, both times while I was building up mileage after some down time or a period of lower miles. I would go on a long ride like a century or 70 miler without the proper weekly mileage ahead of time. I have also had tendonitis on the top of the patella a couple of times from similar circumstances. What helped me was REST. And I don't mean a weekend but rather 2 to 3 weeks with no riding. I also did some self massage of the associated muscles. When I felt it was right to ride again I started with slow short rides for a few weeks and then built up to longer and more intense miles. If I maintain my mileage well I don't have these flare-ups and most of the time I can ride as much and as hard as I like. I personnally don't think the condition is related to position or cleat float, I would think those problems would manifest themselves as chronic when I am riding a lot. Not the case, for me at least. I am not a doctor, but this is what worked for me.
re: IIiotibial Bandmanuel rodriguez
Apr 9, 2001 7:47 PM
This can be a serious and annoying problem. If you don't address it right away it can be very difficult to get rid off. If you re-adjust your riding position or make a change in equipment like pedals, give your body time to get used to it. That means like a week or two of easy riding while gradually increasing intensity to where you were before and if something starts hurting back off right away. Sometimes backing off might mean going back to your original position or equipment. It is better to go back to your original position or equipment than to have to miss months of training. I used a different set of pedals for two weeks just because i thought they were better than the old ones and from day one i got IT band pain because i didn't ease into them. Well it's been four months and i still haven't been able to spend over an hour of training because the pain comes right back. Two weeks of using those new cool looking pedals have cost me over four months of training and who knows how much longer. Also if you train too hard too soon which means going harder than your body can handle at the moment, one of the problems that can arise is IT band problems. Again, you need to back off. If IT band is not addressed as soon as it appears it might take a long time to get rid of so even though the stretching and the rest and the ice don't seem to be doing any good, they are, it just takes time. In my case installing speedplays did help to ease the pain but you still have to take it easy. I have a friend who is a runner and after injuring his IT band because of increasing his mileage too soon had to spend just about all of last year treating the injury with stretching, ice and rest. This year his injury is all healed and he is back training. This injury put Davis Phinney out of commission for ten months(you can read about it in his book on bike training),so it is a serious and annoying injury that can really ruin your riding to say the least. It wasn't because you started road riding that it happened but maybe you didn't give yourself enough time to get used to this type of riding or maybe the cleats for your road pedals are not adjusted right. Do they have the same amount of float as the mountain pedals? Do they put your feet in the same position as compared to the mountain bike? Look at your riding or your position closely, trace what has changed when you started to feel the pain, address it accordingly and give your body a chance to heal. Lastly i think it would be a good idea to see a Physical Therapist. They can help you heal faster(ultrasound therapy,etc.) and you might be able to beat this thing and get on with your riding. Good Luck.
re: IIiotibial Banddoug in co
Apr 10, 2001 9:09 AM
typically will take several weeks of rest to fix. Stretching the band is the only long-term solution, see Runner's World for one good stretch,
Another stretch I use is:
sit on floor with good leg stretched straight out, bad leg bent with foot on outside of knee of good leg. Twist torso, place hand or elbow of opposite arm on knee of bad leg, pull knee down towards ground. Should feel the stretch in the itb. Hold 10-15 sec, repeat.
Never had this injury from biking though, only from running. Actually used the bike while recovering, so I'm not sure what the causes on the bike would be. Think about what changed and when - saddle height ? workouts ? new shoes/cleats/pedals ?
re: IIiotibial Bandrookcaca
Apr 10, 2001 4:00 PM
Thanks for your advice and help.I went and seen a sports injury doctor today and he told me that my IIiotibal Band is very tight and to showed me some stretches to do and to ice it after exercising lightly.I`m going to train easy and ice and stretch and see how it does because time off isn`t making it better.I also changed pedals to speedplays for more float.
Some people have said lower your seat height.Wouldn`t that put more pressure on your IIiotibal band if your seat is too low?Thanks again.
re: IIiotibial Bandmanuel rodriguez
Apr 10, 2001 4:53 PM
If your seat height isn't way too low or way too high, I would leave it alone. You can open another can of worms. If you are not sure if it is right or not get Greg Lemond's book on cycling and follow his advice on seat height. If you decide to change your seat height, do it gradually, like 3mm every two weeks. All that is explained in the book. Good Luck.