I T band

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2008-05-31 7:18 AM


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Subject: I T band
Was training for sprint try in May.   March started problems with I T Band.  Went to PT for 3 weeks, no running but kept riding and swimming.   Started running 1-1/2 wks  before first 5k race, feeling good, won 1st place in 60-64 F, week later did sprint tri, no problems, finished 3rd out of 7 in same age group.    Went on 2 long rides after races done (after rest period), I T problem.  Have not been running other than in tennis.   Am I doing too many miles on the bike at one time or should I work up slowy.  Bike was properly fitted.    Have done rides between 25-35 miles trying to keep up with the group.   I was not doing long miles when I was training for the sprint tri.  So wondering if biking is cauce of IT problem and need to work up gradually.   Mary   

2008-05-31 8:59 AM
in reply to: #1435069

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Subject: RE: I T band

Are you still doing the stretches from the PT?  Keep up the stretches and you might have to back off the miles and tennis for awhile.  I had the same injury last year and basically slowed my training down for the rest of the season.  Make sure you continue the stretching and go on you return to miles.

2008-06-13 3:18 PM
in reply to: #1435069

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Subject: RE: I T band
I am currently having I-t band problems. What kind of PT did you do to fix the problem? Any help would be helpful.
2008-06-13 3:57 PM
in reply to: #1435069

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Master
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Subject: RE: I T band
Mary,

I'm curious...what type of pain are you experiencing with your ITBS? I realize that the most common pain reported is lateral knee pain. But do you ever get any hip pain...as in right on the iliac crest, where the IT band attaches to the hip bone? I'm having this very type of pain on my left hip...only during and after my runs. Cycling does not bother...or rather I should say that I don't feel any pain while cycling, but that doesn't mean that cycling isn't causing it either...hard to say at this point. I do also have some minor knee pain and it does seem to be concentrated on the lateral side of the left knee. I've ramped up my cycling mileage, so I suppose it is possible that the cycling could be the culprit. I did a 75 mile ride 2 weeks ago, followed by a 42 mile ride the very next day. Last weekend, I did 55 miles...followed by 26 the next day. Tomorrow I was planning to do a longer ride - at least 75, but possibly a 100. Then on Sunday was going to do a bike/run brick. My first sprint tri is the 22nd - a week from this Sunday. Am I doing too much cycling at this point?
2008-06-13 4:49 PM
in reply to: #1435069

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Subject: RE: I T band

For me this is the best stretch I could do. I still do it today.  But the PT did alot of strengthing with band. Also some balancing that helped with the core.

http://www.rice.edu/~jenky/sports/itband.html

These were a lot of the strethces the PT did with me.

http://www.rice.edu/~jenky/sports/itband.html



Edited by PGilger 2008-06-13 4:51 PM
2008-06-13 8:12 PM
in reply to: #1465847

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Master
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Subject: RE: I T band

nscrbug - 2008-06-13 4:57 PM Mary, I'm curious...what type of pain are you experiencing with your ITBS? I realize that the most common pain reported is lateral knee pain. But do you ever get any hip pain...as in right on the iliac crest, where the IT band attaches to the hip bone? I'm having this very type of pain on my left hip...only during and after my runs. Cycling does not bother...or rather I should say that I don't feel any pain while cycling, but that doesn't mean that cycling isn't causing it either...hard to say at this point. I do also have some minor knee pain and it does seem to be concentrated on the lateral side of the left knee. I've ramped up my cycling mileage, so I suppose it is possible that the cycling could be the culprit. I did a 75 mile ride 2 weeks ago, followed by a 42 mile ride the very next day. Last weekend, I did 55 miles...followed by 26 the next day. Tomorrow I was planning to do a longer ride - at least 75, but possibly a 100. Then on Sunday was going to do a bike/run brick. My first sprint tri is the 22nd - a week from this Sunday. Am I doing too much cycling at this point?

I have the same hip pain that you have and I think it was from a combination of things.  Running in wrong shoes, increased cycling mileage, bike fit, and hip misalignment.  I pretty much had all but stopped running until last week until I got new shoes with more support.  I went to the chiropractor 2 weeks ago and clearly had misaligned hips.  I also got properly fit for my new bike.  Come to find out the seat was too low.  I can definately tell a difference when riding.  I also stretch stretch and more stretching.  My hip actually is starting to feel better although not 100%.  Being self employed with poor health insurance options I am hoping the chiropractor can get my hips aligned and that combined with everything else will solve it for me.  Good luck.

2008-06-15 3:20 AM
in reply to: #1435069

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Subject: RE: I T band

I had a bad ITB issue a few years ago, when I used to be just a runner and not a triathlete.  I had physio (ortho) 3x a week, which meant 3x in the gym doing weights and 3x massages.

Basically the physio said that my quads weren't strong enough to take my body weight and thus the IT Band  was over compensating for the quad.  Something along those lines...

Anyway, after 6 weeks of the above and lots of stretching I was ready to run a marathon again!!  So there is hope!!

2008-08-12 7:54 PM
in reply to: #1435069

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Subject: RE: I T band
In addition to all the stretching and strengthening advice (all good), I also always wear an IT strap when biking and cycling. I also switched to Speedplay light action pedals which feel weird at first, but the free float really seemed to help.
2008-08-28 1:50 PM
in reply to: #1435069


3

Subject: RE: I T band

Hi, thought I would add my 2 pence to the discussion, I have been running for the last year with no problems at all, untill recently I bought a road bike and started doing around 100 miles a week, then when trying to incorperate running into the cycle training I get ITBS   So.. im assuming that the miles on the bike were the main factor in the ITBS (I.E. causing tightness in the band, which led to the "rubbing" on the inside of the knee)

Just a thought encase anyone else thinks they have cycling related ITBS.

 

Mat.

2008-08-29 5:21 AM
in reply to: #1465939

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Master
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Subject: RE: I T band
I'm constantly dealing with ITB issues and can't seem to get rid of them but the 2 things that keep it in check are the stretch that PGilger linked to and using a roller down the side of my leg.
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