IT Band and MTBing

[RickB]

Looking for advice from those of you who have successfully worked through IT band issues. I had a major meltdown after about 8 hours of riding in a 24 hour race last year (doing a duo) and I felt like my knee was ripped apart. Turned out to be my IT band.

I took a month or so off, iced and stretched, had a professional bike fit/spin analysis done (big changes - had my saddle lowered nearly an inch and cleats shimmed/canted). All was good for a while.

Now it's starting to reappear, early in the training season, after a couple hard 3 hour efforts. Not reassuring given that this year I want to focus on 50 and 100 mile MTB races... I have mild scoliosis which results in an effective leg length discrepancy, and my hips tilt/rotate a bit, which is the original root cause.

I'm desperate for ideas/suggestions. I really want to avoid cortisone, but if all else fails, I think I'll give it a shot (pun intended).

Thanks in advance for shared wisdom.

[phastey]

I was listening to a fitness podcast a few weeks ago and the guy being interviewed was an A.R.T. practitioner. It's a therapeutic massage technique designed to address issues with muscles, tendons and all other soft tissues. It might be something you should consider looking into. There is a list of providers at: http://www.activerelease.com/

This is something I was going to do because I was starting to feel some pain in the outside of my left knee but I found that if I properly warm up before torquing it I don't have the issue.

[RickB]

I was listening to a fitness podcast a few weeks ago and the guy being interviewed was an A.R.T. practitioner. It's a therapeutic massage technique designed to address issues with muscles, tendons and all other soft tissues. It might be something you should consider looking into. There is a list of providers at: http://www.activerelease.com/

This is something I was going to do because I was starting to feel some pain in the outside of my left knee but I found that if I properly warm up before torquing it I don't have the issue.

Thanks for the info. I checked out their site. I think I will visit their location in Italy. ;-)

I had some body work done last year and it definitely seemed to help a bit.

[K-Man]

RickB, from what I've read the IT band injuries are typically caused by "overuse" problems. I'm not a doctor, but I do play one on the Forums, and I'm guessing you went out da gate too strong this season. As a fit athlete, you probably figured you were ready for those hard 3-hour efforts, but your IT band is telling you a different story.

I'm going to suggest something I know you don't want to hear, but the "shot" is prolly not going to cure you. Best to back off the intensity of training for a while and ease into the long/hard rides. Do more stretching. Ice knee down after a hard ride and pop some Vitamin I at the same time. Mabye a "real" pro could recommend some specific exercises you could do in the gym or at home to help condition the knee.

Hope you heal up quickly.

[S. cerevisiae]

Targeted weight training, phys. therapy, low(er) intensity spinning, and more rehab. time before racing again. From my days coping with my initial onset of osteoarthritis and some IT band crap I can attest to it taking longer than one would assume to recover. Ones CV system adapts way faster to training than musculoskeletal system. Especially one that has defects that are rearing their ugly heads. Slow down, don't assume it won't hurt (not all pain is permanently damaging), and remember that acetominephin is hard on the liver.

Also: chorticosteroids tear up connective tissue, in the long run.

[K-Man]

and remember that acetominephin is hard on the liver.



Alcohol is hard on the liver, but that doesn't stop mountain bikers from enjoying a beer or two.

Responsible use of Acetaminophen will help with pain, but not with inflammation. Ibuprofen is the ticket.

As the saying goes: "Enjoy responsibly."

[rockyrider]

Responsible use of Acetaminophen will help with pain, but not with inflammation. Ibuprofen is the ticket.

As the saying goes: "Enjoy responsibly."As skiers call it Vitamin I.

[NJ Jess]

consider getting a Foam Roller and message the IT band every day. It seems to work for the women over at TeamEstrogen.com. Women have more IT band issues due to QV angles from hips to knees. Also, try yoga, great stretches.

[Lorax]

consider getting a Foam Roller and message the IT band every day. It seems to work for the women over at TeamEstrogen.com. Women have more IT band issues due to QV angles from hips to knees. Also, try yoga, great stretches.

The Foam Roller cleared up my problems and it hurts soooo good while you are using it. I would think those masocistic mt bikers among us will dig it... No more IT problems for me and my back loves it too...

Directions for use:http://www.smiweb.org/massage/downloads/roller.pdf


One of the places to buy: http://www.nefitco.com/foam_rollers.html

[truepatriot09]

Let me third the foam roller. Also the earlier post about going too hard out of the gate may be true. After a layoff from cycling you need to build up slowly, no more than three rides a week at a max of 10 miles each ride and build from there. After each ride foam roll your IT band (10 times each side, slow, slow, slowly). Stretch your hamstrings and calfs and lower back. Foam roll again in the evening and again in the morning. Keep that IT band supple. Do strength exercises...but not typical weight machine exercises. Do medicine ball squats (squats while holding a medicine ball in front of you); one legged medicine ball squats and one legged leg presses. All light weight/high reps.

It's so tempting to hit it hard after being hurt...i'm very, very, very guilty of it myself...

Good luck brotha!