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Anyone got an experience with the above? I didn't even know i had an IT band until about a month a go - i certainly do now though 🙁
I've been making sure I stretch every day, I've now got a support band too (questionable whether it does much though) but it doesn't seem to be getting much better. Probably doesn't help that I dont get much of a chance to stay off it in work.
Has anyone got any tips/knowledge/advice they'd like to share on recovery? Cabin fever has well n truely set in now...... already bought an extra bike!
Foam roller
/thread
Seriously, get one of those, or a full two litre coke bottle (if you're cheap) and just roll your leg up and down on it. You can Google or Youtube 'foam roller exercises' for what it's supposed to look like.
It will hurt like you wouldn't believe. Do five minutes a day both legs.
Had this earlier in the year when running, only kicked off after 10miles or so. New trainers did the trick, the previous ones where 5 years old and had seen a lot of miles. I also started do a lot more stretching of the hips, 30mins every few days. Not had a problem since.
Edit: Heard a lot of positive stuff for foam rollers, was my next step if it continued.
I had this for 11 months, it put an end to my mediocre running aspirations unfortunately. Sorry if thats a bit negative!
My advice would be to stretch, stretch more then do some stretching. I am not normally a big advocate of stretching but I think with this injury it helps.
You have to avoid aggravating it (not easy I know) but it becomes a cycle given the injury is related to swelling in that area.
There is plenty of advice on the net ref treatments and frictional massage can help.
I saw several "experts" even a knee specialist and had an mri scan. It eventually cleared up on its own although I thing the stretching helped.
Good luck
A surgeon recommended surgery (of course) for persistent knee pain, but I felt sure it was ITB syndrome. ITB is an over-use injury that I acquired cycling.
My wife's osteopath gave me this exercise. Lie flat, place foot of offending leg on the outside of the knee of the other leg. Then pull down on the knee (right if left leg or vice versa). You will soon feel the outside of your offending ITB tension up. Hold for 10 seconds. Repeat 10 times.
Worked for me. Now cycling as much as ever.
Foam roller and pilates class work wonders for me
Another vote for the "foam roller of pain". I had on-off ITB for 18months. The foam roller has sorted it. Stretching is now good but didn't touch it before the roller.
+1 foam roller and stretching (good varied stretches not just holding your foot to glute)
but if this is bike related then get yourself to a good physio who deals with cyclists, part of the problem could be aggrivated by your position.
in my case a combination of foodbeds/shims/proper position/foam roller sorted the problem
Stretch your hip flexors and you will sort it without pain. Physio isnt voodoo and there is seldom need for lots of pain.