IT Band problems

[ASC1951]

... or cyclist's knee, as it's sometimes known. Over-developed muscles on the outside of the quads pull the kneecap out of alignment. I've been grounded for the second time by this, so it's time to do something about it.- not least because having the physio bury his knuckles in your sore quad is the most painful procedure I've ever endured.

I've been given a series of stretches to do, but has anyone here tried one of these massage rollers for loosening the quad (or other) muscles? One of these jobbies ... http://www.amazon.co.uk/The-Grid-Foam-Roller-Black/dp/B003HSDX92 although there seem to be lots of different shapes and sizes.

 

[HLaB]

I was diagnosed the same and its agony the first time but if you spot it early in future (touch would I have) you can stretch it off. The stretch I find most effective (probably because its the most convenient to do during the day): standing up leg crossed, lean directly down opposite the thigh on top you and should feel that thigh stretching.

 

[ASC1951]

Yes, that is one of the stretches the physio has suggested; the other is to cross your legs above the knee, clasp the lower knee and pull it towards your head without lifting your head off the floor.

My trouble is that both times I have had no warning of problems until I suddenly can't walk the next day (or for the next five days!). Or maybe I'm just rubbish at gauging pain. Either way, I'm now of an age where I need at least half an hour's daily maintenance just to stop me breaking down.

 

[HLaB]

I think I've come more aware of the symptoms and am recognising them earlier ; first time I was floored for weeks, the second time I stretched it off in about a week, the next time in just two or three days and now I just do the stretch anyway occasionally no specific pattern (just when Im waiting for the kettle to boil or something) and touch wood there has been no re-occurrence. Good luck!

 

[Crankarm]

http://www.time-to-run.com/injuries/thebig5/itb.htm

Massage, don't stretch cold muscles, before exercise. Stretch after.

 

[thefollen]

Ah I had this a month or two back! Having new switched to an SPD system I raised the seat a bit and went for a 60miler. Turns out it was a little too high and I strained my left IT band (pain manifested just above the knee on the outside of the leg).

After the intial injury I'd readjusted the bike but couldn't run over 2/3k without it flaring up. Cue a few deep tissue sessions-- and yes, the first one is one of the more painful things I've experienced in my lifetime (and there are quite a few contenders).

The DT work really did the trick. All good now but still foam-roll the band out and stretch accordingly. Also I do exercises to strengthen the inside quad muscle (cyclists apparently tend to have larger outside quads), just to balance the leg out.

Anyways, to the OP I'd suggest ensuring the bike's set up correctly- also, the IT band can be strained by over-pronation whilst running. Sure your physio has informed you of all this stuff better than I can however

 

[Yellow Fang]

I have one of the Amazon foam roller jobbies. I think it's better than other foam rollers I've tried. I constantly get ITB syndrome and the associated cyclists/runners/jumpers knee. I tend to get recommended a variety of exercises to strengthen my inner quad, because these tend to switch off as soon at there is pain in the knee. The problem with foam rollers and all the various exercises is that they're a bore. As soon as I am better, I stop doing them. Six months later I have the same problem.