Iliotibial Band Syndrome or ITBS - help

[Red Zone]

I also suffered from this. I had it sorted out immediatly by visiting a podiatrist he made some wedges to put in my shoes, which rotated the inside of my foot upwards. Instant relief. I sometimes feel a slight twinge if I get lazy with my stretching.

 

Dont let them cut you!

[THE BODY CENTRE]

I also suffered from this. I had it sorted out immediatly by visiting a podiatrist he made some wedges to put in my shoes' date=' which rotated the inside of my foot upwards. Instant relief. I sometimes feel a slight twinge if I get lazy with my stretching.

 

Dont let them cut you!

[/quote']

 

Yes FoeFighter - this is right. On the diagram below, the iliotibial band is 12, and the 2 muscles that form a sling or a stirrup to hold up the bridge of your forefoot are 14 and 16. They insert in the same spot! So with tightness in the Iliotibial band, one of the spiral structures BELOW it, will also be affected. And since 'something's gotta give' ... it may result in over pronation of the forefoot or  a 'flat foot'. Which your orthotics correct. This is where mobilising the deep fascia (connective tissue) will also help.

 

[Imtb]

Bottom line - if your bike isn't set up correctly you could be aggrivating the condition. We don't have a Cyclelab where I am but on a visit to JHB, their attention to detail went far beyond any other set ups I have had...and it definitely cured the pain I was beginning to feel on the outside of my knee. No problems now!

[RobMobius]

I am finally making progress with this damn injury but I still need some advice.

 

I swapped my clipless pedals for std pedal and I have been riding in takkies lately and been pain free. So now I know is a foot position and bike setup issue.

 

I have noticed that at the top of my pedal stroke the inside of my foot lifts of the pedal (supinates) and my heel pivots towards the bike. Is there a shoe / cleat / pedal that allows for this dynamic 3 dimensional foot movement?

 

 

 

[Underachiever]

My thoughts

 

I suffered from ITB a few years back and I found my saddle position to be too far back (road bike).  I've moved it forward so that my knee is directly over my pedal axle (you can find the specifics on how to measure and correct in any cycling manual).  Also dropped my saddle height by a few mm.  Just a coincidence, but I also cycle with Specialised shoes.

 

I am also of the belief that I tried to train at too high an intensity too quicky (read higher gears).  I have been more patient and for the last 3 years I've been ITB free.  Bought a MTB recently and the ITB hasn't returned even with the MTB not set-up to the same accuracy at my road bike.

 

Good luck!!  

[Sean Badenhorst]

 

Many, many years ago, I used to be provincial level triathlete and duathlete and developed ITB from running. I tried all the regular suggestions which didn't help, then took a year off running and just did cycle races. Still didn't help. Had the snip and haven't ever had a problem since. Took up long distance triathlons with 32-42km runs after that.

The snip basically reduces the tension in the ITB and leaves a very small scar on the outside of the knee. Although, I had my op back in 1993, so this may be different these days.

I do know that because it is not an essential procedure, medical aids are unlikely or hesitant to cover the op these days.

Good luck. I still remember how awful that pain was ? and how demoralising it was!

 

 

Sean Badenhorst2007-12-03 03:55:47

[THE BODY CENTRE]

RobMobius - here is the reference to work done which suggests the fat pad theory vs friction syndrome. Sorry it took me so long

http://www.blackwell-synergy.com/doi/abs/10.1111/j.1469-7580.2006.00531.x