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ITBS Problems


Saudiq

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ITB is a tendon and not a muscle....thus it can not be streched!!! :o

 

ITB problems start due to weak glutes...thus strengthen your glute muscle..... :thumbup:

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Sorry to hear about the injury... That really sucks..

 

I got ITB earlier this year from running too far too quickly and took about 2 months to get rid of it. Think I was just lucky.. Did a lot of stretching, still do, ran on softer surfaces (grass) and swam.

 

Hope this helps and good luck.

 

P.S. I heard those foam rollers also work quite well..

 

A foam roller has always worked extremely well for me - the minute the itb starts to twinge I get on the foam roller and it sorts it out very quickly. ITB pain has to be one of the worst pains to run or cycle with.

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ITB is a tendon and not a muscle....thus it can not be streched!!! :o

 

ITB problems start due to weak glutes...thus strengthen your glute muscle..... :thumbup:

Agreed, weak glutes are a key reason for ITB issues. But also the VMO and adductors as well. So a recovery program must include strengthening of these muscles in the gym.

 

Sure, tight hammies are also a major contributing factor, but you may not get far with ITB recovery if you aren't also focusing on likely glute/VMO muscle imbalance.

 

Once ITBS sets in, only the very lucky ones get off lightly with a month or two recovery. The rest of us end up looking down the barrel of 6-8 months of aggravation and frustration.

 

EDIT: Forgot to add in the thumbs up for the foam roller as well: :thumbup:

Edited by tombeej
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No, I've been cycling for 7 years and I was cycling about 6 days a week from October last year up until the Argus with Zero issues and absolutely pain free. I however focussed allot on my strength training in gym during winter and only did mountain biking on a Sunday for 3 hours

 

Saudiq -- ok: you cycle for 7 years without pain. Then one day your pain starts. What changed?

Don't spend any more money on any more gadgets, treatments etc etc -- just correct what you changed - your body (your knee, your ITB) doesnt like the change you made - and its trying to tell you that.

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ITB is a tendon and not a muscle....thus it can not be streched!!! :o

 

ITB problems start due to weak glutes...thus strengthen your glute muscle..... :thumbup:

 

GerhardC

 

It is a very bad generalisationto say that ITBS starts in the glutes.... glutes is just one of many things that can cause ITBS such as quad and hamstring imbalances, pronation, bicycle setup etc etc etc. the thing is that ITBS doesn’t always occur in the knee it can cause pain in the hip as the Iliotibial band runs from the pelvis to the knee, the most common form of treatment is rest, anti-inflammatory agents ( Cataphlam worked well for me) ITBS or also known as ITBFS due to the fact that the pain is caused by friction of the ITB usually over the lateral femoral epicondyle hence the pain in the lateral part of the knee. Stretching and strenghening of muscles if an imbalance is present. The foam roller is probably the most painful method to use but in my opinion is the most successful, rolling the entire length of the ITB works really well, Surgery is a last resort IMO although it might be the quickest way to get rid of ITBS as anyone will tell you that has had it before it’s a long term injury that takes a really long time to get rid of.

So my advice in a nutshell would be, get to the cause of the injury, an assesment by a Biokeneticist is probably the best option, as going to a GP will probably land you in the no training for 6 weeks group

Edited by Face Plant
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Saudiq -- ok: you cycle for 7 years without pain. Then one day your pain starts. What changed?

Don't spend any more money on any more gadgets, treatments etc etc -- just correct what you changed - your body (your knee, your ITB) doesnt like the change you made - and its trying to tell you that.

+1 :thumbup:

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Yar, SwissVan....Why not? :huh:

 

Yarra dudes, did u or did u not read the link I provided?

Look, read and ye shal forkin see.

Book of Jack Verse blerry 1

 

;)

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ITB is a tendon and not a muscle....thus it can not be streched!!! :o

 

ITB problems start due to weak glutes...thus strengthen your glute muscle..... :thumbup:

 

I've been focussing on the glutes by doing squats and lunges. I've improved my squats from 60 kilos at the start of the winters to now being able to squat 135kilos...

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Saudiq -- ok: you cycle for 7 years without pain. Then one day your pain starts. What changed?

Don't spend any more money on any more gadgets, treatments etc etc -- just correct what you changed - your body (your knee, your ITB) doesnt like the change you made - and its trying to tell you that.

 

The only thing I can think of is I started doing lots of strength work on my legs in order for me to increase my speed on the bike and I've been doing lots of core work. I've stopped the strength work besides lunges which my physio instructed me to do.

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GerhardC

 

It is a very bad generalisationto say that ITBS starts in the glutes.... glutes is just one of many things that can cause ITBS such as quad and hamstring imbalances, pronation, bicycle setup etc etc etc. the thing is that ITBS doesn’t always occur in the knee it can cause pain in the hip as the Iliotibial band runs from the pelvis to the knee, the most common form of treatment is rest, anti-inflammatory agents ( Cataphlam worked well for me) ITBS or also known as ITBFS due to the fact that the pain is caused by friction of the ITB usually over the lateral femoral epicondyle hence the pain in the lateral part of the knee. Stretching and strenghening of muscles if an imbalance is present. The foam roller is probably the most painful method to use but in my opinion is the most successful, rolling the entire length of the ITB works really well, Surgery is a last resort IMO although it might be the quickest way to get rid of ITBS as anyone will tell you that has had it before it’s a long term injury that takes a really long time to get rid of.

So my advice in a nutshell would be, get to the cause of the injury, an assesment by a Biokeneticist is probably the best option, as going to a GP will probably land you in the no training for 6 weeks group

 

 

Thanks for the reply. I've had my ergofit bike setup done by Renay and after the ITBS i took the bike back to him to double check everything for me. I have pronation and to compensate for this I was instructed to insert some wedges and it seems Renay got the calculation wrong. He told me to insert 2 wedges initially and when he double checked the setup he told me it should've been 1.

 

I've been to a physio who realised the fascia but it doesn't seems to have worked, I'm now going to see Jeroen Swart on Thursday for him to assess my bike setup again.

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Thanks for the reply. I've had my ergofit bike setup done by Renay and after the ITBS i took the bike back to him to double check everything for me. I have pronation and to compensate for this I was instructed to insert some wedges and it seems Renay got the calculation wrong. He told me to insert 2 wedges initially and when he double checked the setup he told me it should've been 1.

 

I've been to a physio who realised the fascia but it doesn't seems to have worked, I'm now going to see Jeroen Swart on Thursday for him to assess my bike setup again.

 

IMO you are barking up the wrong tree (Bike set up)

 

Try the bunkie tests or get your body accessed By Dr Jeroen to determine where your physical strengths / weaknesses are and then focus on improving (fixing) the weaknesses.

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I've been focussing on the glutes by doing squats and lunges. I've improved my squats from 60 kilos at the start of the winters to now being able to squat 135kilos...

 

...yet you've not mentioned once that you have pain when you do these ...you get your pain on the bike ... especially on a longer ride. (ie many repetitions of small movement that your body doesn't like.) and i cant help wondering if there wasnt a small and seemingly insignificant cleat postion change...)

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IMO you are barking up the wrong tree (Bike set up)

 

Try the bunkie tests or get your body accessed By Dr Jeroen to determine where your physical strengths / weaknesses are and then focus on improving (fixing) the weaknesses.

 

I'm trying to eliminate the bike setup as being on of the possible causes and as far as I know this has now been ruled out. I will do the bunkie test and based on my assessment with Jeroen work on my weak areas and I'm sure there will be many :lol:

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rest bro!! took me 8 months to recover properly from injuring my ITB while running. patience and rest :)

 

 

8 MONTHS? Holy crap, I think I'll be suicidal if I had to stay off my bike for that long :blink:

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8 MONTHS? Holy crap, I think I'll be suicidal if I had to stay off my bike for that long :blink:

I've been dealing with mine since Feb this year (9 months). Once you get it, it can be incredibly tenatious. But it's not like you are off your bike permanently. More like you recover a bit, then you have a setback, slight recovery, setback, and so on. Like taking 2 steps forward and then one step back. For months on end. You will need a great deal of patience and strong will not to force the come-back. Cancel your plans for 2011. If you do everything right, and you follow your specialist's recovery program to the letter, and you stop any riding every time you have another inevitable setback, and you maintain the patience of a buddist monk, then you might just have a 2012 season.

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