Iliotibial band syndrome

[Gaz Vickers]

Any advice welcome, it may not be exactly cycling related but having recently taken up running i have developed a kind of ache towards the lower thigh and outer knee area, feels almost as if my knee will give way. Are there any exercises/stretches for this kind of injury? Cheers Gaz.

 

[Pottsy]

Best DIY method is using a foam roller. Google foam roller ITB stretch.

 

[Gaz Vickers]

Cheers, i've bamboozled myself googling knee injuries.. Lol i will try a foam roller.

 

[HLaB]

The best stretches I found when it hit me was to stand cross legged and lean down to the side; you can feel your thigh stretching.

Another good one I found was to lie on your side on the edge of the bed, legs together. Then bring the upper leg up to near your bum and slide the knee behind your lower leg (you might need to push it down).

Insoles seemed to have helped me.

And note to self dont sit cross thighed

 

[Doyleyburger]

I have the same issue and will definitely try this technique. Although this may help it still won't get to the root of the problem, which is why I have arranged a doc appointment

 

[Gaz Vickers]

Yes, i'm gonna try various stretches. I considered seeing a Doctor but not sure how much knowledge of sporting injuries they will have. And i can't afford to see a physio at the moment. So think a foam roller, stretch and take it easy for a week or two.

 

[NorthernSky]

i think i have IT band syndrome ,
pain is to touch on right knee, on the outside (roughly here on the bone that sits out)


just doesn't want to go away. been resting and stretching.
did anyone have it and get rid of it?
i don't run , just cycle and walk.

 

[2IT]

Any advice welcome, it may not be exactly cycling related but having recently taken up running i have developed a kind of ache towards the lower thigh and outer knee area, feels almost as if my knee will give way. Are there any exercises/stretches for this kind of injury? Cheers Gaz.

As a cyclist runner swimmer, I blame the cycling. Our legs are doing the same motion over and over. Then when we do something else we notice the problem. Google IT band stretches and exercises as they work if done daily. It may take weeks to get there though. Good luck. I like the kind that stretch leg and torso.

 

[ufkacbln]

See your GP and ask for a referral to a Physioterrorist, if possible one specialising in Sports Injuries

There i always a danger in assuming a particular condition and then performing specific exercises for that. It may not help an underlying condition, and in the worst case exacerbate

 

[vickster]

+1 invest the £50 getting properly assessed and diagnosed
I've been told by physios that it's not possible to effectively stretch the ITB the tissue is just too tough. Foam roller can be useful but expert sports massage better, be warned if tight and the massage is done properly, it will hurt. Foam rolling will too but we tend not to put ourselves through as much pain as a massage therapist will

Assuming this is the issue of course
You need to work on the whole chain with the Physio, hip flexors, glutes, calves

 

[DCLane]

I ended up at an Osteopath for mine; it still plays up and the recent crash has made it temporarily worse but stretching helps massively.

 

[MrPie]

+1 for seeing the physio. He / she will guide you appropriately and inflict proper deep tissue discomfort to boot. Lots of foam rolling and relentless stretching in your own time is likely. I ended up getting acupuncture too....was very sceptical at first, but it worked a treat.

 

[PK99]

+1 for seeing the physio. He / she will guide you appropriately and inflict proper deep tissue discomfort to boot. Lots of foam rolling and relentless stretching in your own time is likely. I ended up getting acupuncture too....was very sceptical at first, but it worked a treat.

I too was sceptical about acupuncture and now wonder if it works because it works or because I believe it works

 

[vickster]

I've had lots, dry needling direct type rather than Eastern. Not helped much for shoulder or tennis elbow, did seem to for back issue however. I'm always happy for the the Physio to give it a go as a first pass.
Hurts way less than proper deep tissue release!!

 

[MrPie]

The premise was that the physio put all the anatomy in the right place and under the right level of low stress, but the pain remained. Acupuncture either fooled my conscience or released happy chemicals to beat up the pain receptors.