Probably ITBS.....what the next step

[Somerset Cyclist]

Hi there, i am a newbie to this forum and have a bit of a dilema.

I have been cycling now for 3 years, started of being a bit of a hobby with maybe 30 miles on a weekend but has become a bit more of an obsession now

I have recently been pushing the mileage up alot, with maybe 75 - 100 miles weekly communting to work mon-fri with normally anything from 70 -135 miles covered over a sat sunday (including dartmoor classic a couple of weeks ago). Since i have been upping the miles i have noticed a pain on the outside of my right knee, and after some research on the net and trawling through the forums I beleive I have ITBS kicking in.

If i rest the knee for a week the pain will subside but once i cycle again it comes back. I get pain when walking up and down stairs when bearing weight on the leg and when i bend is past 45 degrees and straighten it i feel quite a large pop from inside the knee.

I know a bit about setting bikes up and believe i have set mine up as best i can on my own, i suffer no other problems with back pain etc. So i was after some advice really, what would be the next step for me to sort this possible itbs sooner rather than later.

Should I go to a local bike shop or specialized store first and get a proper bike fit done (i have never had one done) to rule out any possible fitment issues with me and the bike which could be causing the problem or should I go to a Physio and try to get it sorted that way.

All responses very welcome and thanks in advance for your help. Dave

 

[HLaB]

A bike shop will hopefully tell you how to avoid it but if its already started a physio would be best bet IMO and they will advise on exercises to stop it recurring.

I would guess it was caused by incorrect cleat alignment but that is only a guess seek professional opinions. I found a couple of guides on the internet were useful for me, this one for cleat alignment and this one for knee pains, exercises and the positioning of cleats.

 

[shrew]

physios are great if you can find the right one, you can have a look locally for a sports physio (this is different from a normal physio), with focus in cycling, they "should" be able to fit the bike for you and give you exercises to remedy the problem at the same time, thats the route i would take 1st if possible as it should cost the same or less then an £80 standerd bike fit and also some treatment.

 

[beancounter]

I have had ITBS this year. Rest alone will not cure it, it has to be treated.

I used this:-

http://www.habdirect.co.uk/products/Reebok_Foam_Rollers-p12258-r883

and my ITBS has gone.

bc

 

[Somerset Cyclist]

Thanks for the responses guys, I think i will firstly play around with cleat positioning, its weird as my left knee is completely fine, and incorporate some of the stretching and strenghtening exercises.

Then if that fails go to see a sports Physio i guess.

Thanks

 

[Ravenbait]

I second the foam roller. I've nearly destroyed mine. It's a lot more squished than it was when I got it!

Sam

 

[beancounter]

I think i will firstly play around with cleat positioning

You can if you like but it won't help. ITBS is an overuse injury.

bc

 

[HLaB]

I think i will firstly play around with cleat positioning,

You can if you like but it won't help. ITBS is an overuse injury.

bc

I'd agree with bc, doing that is fine but it won't make it go away, its like closing the door after the horse has bolted! Stretching, strengthening and physio are better for a long term solution. A word of caution it is easy to read something on line and make it fit your symptoms, only a professional can properly advise :-)

 

[Somerset Cyclist]

Thanks again, some good advice from all. I have just had a recommendation of a very good sports physio who specialises in cycling and have just booked an appiontment.

Have to wait and see the verdict and go from there.

 

[Chrisc]

Thanks again, some good advice from all. I have just had a recommendation of a very good sports physio who specialises in cycling and have just booked an appiontment.

Have to wait and see the verdict and go from there.

My ITBS was very bad but the physio sorted it completely in a matter of weeks. ITB stretches, core strengthening to help stabilise the knee and a wedge to correct a flat foot and stop the lower leg rotating did the trick. No pain for ages despite all the big gear hillclimbs! I did buy a roller but to be honest the stretches I was given were more effective.