Anyone else battle with ITB tightness?

[brucem76]

Hey there - I've been upping my training in December, and struggling with very tight iliotibial bands - for those wondering - they're the tendons that run from hips along the outer sides of your legs over your knees - mine are so tight I battle to sleep at night from discomfort.

 

Anyone used any good stretches or massage or rollers that have helped? Really keen to keep training hard in Dec...

 

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[V12man]

Search here - you will find plenty

[fanievb]

Foam roller

Make friends with it

[brucem76]

Interesting that it always seems to be caused by running - I've only been on my bike - is it possible for only cycling to result in itbs?

 

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[Fisan]

Interesting that it always seems to be caused by running - I've only been on my bike - is it possible for only cycling to result in itbs?

 

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Yup, just more common in running.

 

For many people, ITBS originates from the buttocks / glutes area. Go see a professional to do an assessment and help with rehab. If untreated it can really !$%#-up training and riding in general. Speaking out of experience... 

[Pieter1]

Foam roller

Make friends with it

X1000 I wouldn't buy one that is only foam again. If you buy one, get one that has the pvc type inner and the bobbly hardish foam on the outside. It just works better.

[brucem76]

Yup, just more common in running.

 

For many people, ITBS originates from the buttocks / glutes area. Go see a professional to do an assessment and help with rehab. If untreated it can really !$%#-up training and riding in general. Speaking out of experience... [emoji107]

Thanks - by professional, do you mean sports physio or bio?

 

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[tjommies3]

I use the stretch seen in the pic. Also, glutes will need strengthening and for this you need to use a stretch band and work through the stretches as often as you can. it has worked very well for me.

[BaGearA]

now and then , mine has never been very bad 

 

usually goes away within a week ( if i still train I only do easy stuff )

[ryanschmitz]

I've had ITB issues in the past from running and have been found to have tight hip flexors. This will result in an increased load on your glutes and shorten your ITB making it tight, causing to rub on the outer knee. 

 

My suggestion would be to stretch (daily) and foam roll as much as possible, targeting the glute. As the ITB is a tendon it will help to roll over it but be careful as overdoing it can cause more inflammation.

 

Look at integrating a strength session once a week using body weights. This session>recovery ride>recovery run. Your knees will thank you in the future.

[Mudsimus]

Forget about stretching them. I had terrible itbs for about six months this year, if I ran for a few km I couldnt walk for atleast two days. I tried everything, every stretch in the book, foam rolling, nothing helped. Finally I bit the bullet and followed a proper programme to strengthen my glutes. A month later I didnt have a single symptom of itbs.

[Pieter1]

On a side note. I spent a lot of time and money at different physios and that did not help much.

[Mudsimus]

On a side note. I spent a lot of time and money at different physios and that did not help much.

Did you religiously do the rehab programme they gave you? If not it wont help. They can do all pulling and rubbing they want, it wont do anything.

[Stretch]

Forget about stretching them. I had terrible itbs for about six months this year, if I ran for a few km I couldnt walk for atleast two days. I tried everything, every stretch in the book, foam rolling, nothing helped. Finally I bit the bullet and followed a proper programme to strengthen my glutes. A month later I didnt have a single symptom of itbs.

This x1000

 

It's glutes... Strengthen those and throw the foam roller away

[Pieter1]

Did you religiously do the rehab programme they gave you? If not it wont help. They can do all pulling and rubbing they want, it wont do anything.

Mabey thats the problem. Not one of them gave me anything like that. Just showed me a stretch, that I did.

[Mudsimus]

Mabey thats the problem. Not one of them gave me anything like that. Just showed me a stretch, that I did.

This is a problem with some physios, I had to go to three before I found someone that understood and actually cared about sport specific conditions.