ITBS

[TiBones]

With about twenty to go during the Fast One yesterday, my left ITB started complaining loudly and my fast one turned into a not so fast one. How do I keep training for Argus without B/*ggering it up any further. If anything, yesterday's race showed that I need to do a LOT more training in the coming month.

[wannabearacer]

you need to streeetch (yes that spelling is deliberate) it out and see physio. after that go see a biokineticist for core and specific strengthening.

[lord brush]

I had ITBS a fee years back. Agonizing! Mine was down to leg length discrepancy whereby one of my legs was a good few cm longer than the other. This meant my pelvis was 'dipping', down to accomodate the difference which was in turn putting pressure on my ITB andinflaming the tendon over the knee. ITB stretches before and after (and during if training and you stop for a brew etc), will help. Also consider dropping saddle height a few mm. Maybe have physio look to see if you have leg length diffs as well- some people need to shim their cleats etc to accomodate....

[Sean Badenhorst]

Do a search on this site for ITB Syndrome. We've been over it a few times as it's almost has horrible as kidney stones, which I think we've only been over once...

 

 

 

[SlOW]

hi

i had it in dec. , its a bugger!

most nb for long term solution,is strengthning core and stabilisers in hip and glutes, combined with stretching. theres no short cut here, dont do both and it will get worse! trust me.

on the upside, you will be amazed what core work does for you riding!

goodluck

[JPW#]

 

half ur kilo's do stretching b4 and after each ride, 20 min...yes its boring and painful! Ice lots of ice on the soreness and I would stay away from physios they did me more harm than good the last time I went! Also try and raise ur saddle by 2-3 mm...that worked wonders in the early stages when I had lots of pain.

JPW#2009-01-27 09:10:34

[SlOW]

raise your saddle? i saw a physio, a bio kineticis(?), bruce mchlaughlin and jeroen swart( for bike set up). All 4 adviced me to lower my saddle?

[lord brush]

raise your saddle? i saw a physio' date=' a bio kineticis(?), bruce mchlaughlin and jeroen swart( for bike set up). All 4 adviced me to lower my saddle?

[/quote']

 

Yup, raising the saddle will do nothing but aggrevate the ITB

[Red Zone]

Stretch each ITB for at least 3 mins every day. You should see a physio to have the ITB stripped and for instruction on how to stretch properly.

[TiBones]

Thanx so much for all the advice. I am stretching and stretching but haven't been back on the bike yet. Will probably try Kyalami tomorrow!

[Red Zone]

You probably need to have the itb stripped to solve the problem, this removes the itb from the underlying muscle and allows it to move freely. It hurts like a bugger but is an important part of the solution

[THE BODY CENTRE]

See the self stretch (using a foam roller) discussed in this thread https://www.bikehub.co.za/forum_posts.asp?TID=40852

demonstrated here

[TiBones]

That looks brilliant Ronelle. have contacted the suppliers of the foam rollers but no stock at the mo. Will make a plan with summat else until they get some. 

[TiBones]

Got my roller yesterday - OUCH!!!! SOOOORE! 

[SwissVan]

 

There is a Physio (Benita De Witt) in Stellenbosch and on the SA Runners world magazine that has had good results with ITB, check the following links. You can send her questions via the SA Runners world web site.

 

https://www.bikehub.co.za/forum_posts.asp?TID=39642

 

http://benitadewitt.com/Site/About_Me.html

 

Sometimes the problem is not solved by stretching alone.

 

 

 

 

[jacta]

Slow, excuse the ignorance, but is Jeroen Swart a recognised specialist  bike fitter? If so , where can he/she be contacted?