I have a few buddies who all got shut down big time b/c of IT band syndrome. Always seem to start innocently enough, a little tightness, pain. Let it go, then go out and do a too much stuff in a short time period and bam! Foam roll works for me. Roll on it for 2min x 3 sets. And stretch, stretch as often as you can when you can all day. Glutes too. That has helped me.
I was do it 2-3 times a week. Guess depends if it's all inflammed or not and how much I could tolerate it.
Yep, how it all started for me. + 1 million on the foam roller, and stretch whenever possible. I stretch at work, when bored, watching tv, on dates... Some one mentioned doing a quick quad stretch if you get pain during a ride, +1 for that as well. I can't tell you how many times I feel pain, hop off the bike, shake loose my legs a bit, stretch for a couple minutes, hop back on, and feel 10,000% better. (Although it's weird when you ride in groups and they don't get it) :?: Good luck with it, you're not alone
So I've been foam rolling for a while now and oh god it hurts so good. For all you foam roll pros out there, when is the best time (in relation to riding or working out) to roll? Very soon after? A couple hours after? Day after? I've also found that the roller helps the soreness in my upper body after long rides. I don't know what muscle it is, but it's kind of in the armpit/shoulder blade area. It crunches and crackles when I roll it, but it helps quite a bit with the soreness and stiffness.
I had similar issues. I soon realized with the size of my quads that my pedals needed to be further out like on my mtb bike. I switched my road pedals to M970 to match my mtb bike. After that, no more issues with knee or ankles.....
I've had some bad knee pains in the past, usually during long rides with a ton of climbing. I usually get it in the outer portion of my knee as well. The foam roller is going to get a lot more use after reading this thread. Thanks! One thing that I will do, especially if it is cold out, is to use a heating pad on my knees for about 10 minutes each before I go on a ride. Seems to help me.
+1 On Roller Therapy BUT... if you add sports massage to this it helps quite a bit. The IT band becomes tense and needs to be loosened up, massage can help speed things up. My IT bands get so messed up they tighten and put pressure on my sciatic nerves and that's a whole 'nuther issue. Stay on top of it once you get to a good place (use roller at least 1X a week) and you should be fine.
First off, foam rolling is a great idea, but what you need to think about is why this injury occured? Most of the time IT Band Syndrome comes from an imbalance of muscles. Your IT Band is inflamed because another muscle that is supposed to be working isn't doing it's job. Think "Leaks in the roof, not in the wall." Look above or below the site of injury. Usually, with IT band syndrome an individuals glutes are weak. Try strengthening your glute medius and maximus as well as foam roll BEFORE and AFTER a workout, ride, or other strenous activity. If you have any questions feel free to ask. Rob
Thanks to SDSTUMPY for starting this thread. Since I had the same problem I dusted off the old foam roller my cousin told me to use (I ignored him) and really started using it the last week and a half. Today I took out my road bike. Usually at around the 30 mile mark my knee pain would start but I am happy to inform you that I had no problems and rode 50 miles!:bang:
I had an IT band problem but it was more my ankle area that got really sore due to my feet pointing outward.. I ended up buying pedal extensions and setting my heels inward but not hitting my frame and now I have no pain! forcing them straight was stressing my IT band really bad.. so got some orthodics to help my feet but extensions helped me the most
Extensions? That is why I put XTR clipless pedals on my road bike - for the extension. Where did you get pedal extensions? I have 28" quads and could use my pedals out another 1/8 to 1/4 inch further out.
I got 20mm extensions from Sand Canyon Cyclery in Irvine... The name of the shop changed but still on Sand Canyon Ave. They are steel but I'm thinking of getting Ti ones for my roadie and switch these to my full suspension with clipless pedals. I havent tried my clipless pedals on my FS, only my road bike...
No problem... Yeah they worked WONDERS!! I even went to a Podiatrist and got orthodics, but bang for the buck, these were the cheapest fix with the most results so far! Just need to try them on a mountain bike now... Not sure how they will do with the extra leverage needed on MTB cranks... Definitely sticking to the steel ones.
I wouldn't use those with carbon cranks, but otherwise you'll be fine. I had no issues with pedal extenders on my mountain bike. I used the steel ones, too. Orthotics are less of a benefit on a bike because they typically interface with the heel area, which is good for walking and running: both heel-strike activities. Cycling, of course, is a forefoot activity.
My orthodics are made to help my feet turn inward eventually... and the lab that made them had me bring in my cycling shoes and even if I wanted to, they would not work because they are carbon fiber and just make the shoe way too tight to be usable. So I just use them in my regular shoes only.
Just curious, did you take out the original insoles that came with the MTB shoes first? I have custom orthotics as well and they work just fine. If they are too tight with an orthotic only, then they are probably too tight to begin with.
We tried all different ways.... And both my shoes fit perfect as is... Mine are wedged and lift my foot up and that causes my shoes to be near impossible to close. So I just ride w/o them.
Interesting. I had pretty severe IT issues a couple of years ago (I'm 51 now), and I searched around and located this: http://www.footsmart.com/P-Protec-Iliotibial-Band-20021.aspx (not my leg... ) This IT strap worked wonders for me, without any hellish rolling or any of that (though I wore it just below my left knee instead of above as pictured). I don't deny the foam roller will help: I did not use one because at the time I just did not know about that particular therapy to address my pain. I located this Pro-Tec strap, and bought it for $14.99. It was shipped to my in a day (from New Jersey!), and that was that. I wore it pretty steadily whenever I rode (MTB and road) for about a year. I don't have any more IT issues (knock on wood...), and I am no longer wearing the strap. Good luck! - shud
