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ITB syndrome, how I was cured!(12 posts)

ITB syndrome, how I was cured!jjdbike
Apr 24, 2003 10:35 AM
This is for those suffering w/ ITB symdrome. I found a Physical Theropist who is an ex pro cyclist. Basically she discovered that I was too weak in the ass & I was compensating w/ my hips. This taught my ass to not engage at all & strenthened and tightend my IT band such that when my quads are flexed, my knee cap moves up and towards the outside. This also created a goofy stroke pattern. I drove back through my hip instead of my butt and my hip and knee tourqued out which created a figure 8 during my stroke. Through extensive streatching (five minutes per pose, twice a day), retraining with kickbacks (thero-bands), and strenghtening through weights, I am all set! I hope that this might be of some help to those suffering w/ the same issue.
Can you provide more details?Psalm 147-10_11
Apr 24, 2003 10:56 AM
I have suffered on and off with ITBS. I've been helped by stretching too, but am interested in learning more about the type of strength training excercises you're doing.

re: ITB syndrome, how I was cured!Macho Man Savage
Apr 24, 2003 10:57 AM
Forgive me, but what is ITB syndrome?
re: ITB syndrome, how I was cured!SeamusAD
Apr 24, 2003 11:49 AM
You're teasing those of us who continue to suffer; please give the details of your cure. It is nice to know that permanent relief is possible. Thanks.
re: ITB syndrome, how I was cured!BikeViking at home
Apr 24, 2003 12:16 PM
I, too, was having the same type of iliotibial band syndrome (ITBS) trouble. My physical therapist put me on a stretching program holding each stretch for at least a minute, doing the whole routine twice a day...worked like a charm!

I had a similar problem with similar cureslonefrontranger
Apr 24, 2003 12:31 PM
The details of this rather common syndrome have various manifestations, almost all of which can be loosely classified as "cyclist's butt". In a nutshell, our static position on the road bike causes a host of issues involving tight hip flexors, imbalance and overcompensation of certain muscle groups.

The most classic form of "cyclist's butt" is what is also termed "swayback". It is caused by the weak abs, strong lower back muscles, and chronic tightness in the psoas and piriformis that a high volume of road cycling without stretching and doing compensatory ab work engenders. Basically the hip flexors become so tight and imbalanced, and the abs so weak, that the entire pelvic structure rotates forward causing the signature hyperextended back and prominent butt common to many cyclists. I have incorporated a number of core and ab workouts into my gym sessions to help loosen my hip flexors and strengthen / balance / stretch the problem areas. Many of them involve a yoga or Swiss ball.

My ITB (iliotibial band) syndrome began to plague me again in January / February after I started adding some big-gear workouts on the bike. ITB syndrome is tightness and pain in the ITB which is the long lateral quad muscle that runs down the outside of the leg to the outer kneecap. This tightness can indeed displace the patella and ultimately leads to the chronic knee tendonitis that cyclists often complain of.

When I complained of tight / sore ITB to my trainer, she did some analysis of my workout, and while I was doing one-legged squats, she diagnosed me with the same "incompetent" glute medialis that jjdbike mentions above. Glute medialis is the big central muscle in the middle of your butt, and tight hip flexors will indeed cause it to become incompetent and atrophy. In my case I couldn't do a one-legged squat without my knee collapsing inward because glut med wasn't strong enough to support the motion.

Weighted and theraband kickbacks and various stretches were also my cure. You need to do these properly, so I suggest working with someone knowledgeable who can watch your range of motion and correct improper form. I also incorporated several yoga poses including "pigeon" and "cobra" into my workouts between sets to help stretch my hip flexors. The best way I've figured out to stretch tight psoas (an ongoing problem of mine) is to lie supine (arched) over a yoga ball to stretch the entire abdominal area.
oh yeah, and don't forget the foam rollerlonefrontranger
Apr 24, 2003 12:38 PM
One of the biggest breakthroughs I've made this year in terms of recovery from soreness and tight muscles is by using myofascial release, otherwise known as lying in various positions on a stiff, 8" diameter foam cylinder. Those with chronic tight ITB will particularly benefit from rolling on the lateral quad. It's not comfortable or even nice, especially as you should lie the longest on the most painful knots. Actually the first two or three times you do this, be prepared for pain that will bring tears to your eyes. My trainer (also my teammate), who has three kids compares rolling lateral quad to labor pains.
The foam roller worked for me . . .ms
Apr 24, 2003 1:03 PM
it was painful at first, but I don't think that it was a painful as labor pains (not that I would know first-hand, but my wife appeared to be in a LOT more pain when our daughters were born).
Yes, ouchKristin
Apr 24, 2003 1:41 PM
I have one of those torture contraptions. I've had to skip out on going to the beach/pool because I had large bruises all the way down my outter thigh from rolling my IT band.
I had a similar problem with similar curesyellowspox
Apr 24, 2003 8:46 PM
Very good response. Do you do the full "pigeon" series from prone to upright? Is "cobra" done and held for an extended period on its own or simply as part of the "sun salutation" series?
both done separatelylonefrontranger
Apr 25, 2003 5:24 PM
I'm not a yoga expert in the least. My personal trainer is both my teammate and a many-times-certified physiologist / kinisiologist who's been teaching me this stuff. She would be the first to admit she is not a total yoga guru either; we just have both learned over the years what works for the 'cyclist's butt' syndrome I described above.

This is the first year I've ever done any type of yoga stretch. I do pigeon in a variety of iterations, yes, but I don't know if it's an official series or not. Each pose is held for a minimum of 2 minutes.
re: ITB syndrome, how I was cured!bcm119
Apr 24, 2003 1:08 PM
Could someone explain how to do kick-backs? I assume these are to strengthen the glutes?