IT band issues on the bike??

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2008-09-22 5:51 AM

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Pro
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Wallingford, PA
Subject: IT band issues on the bike??
So, I think I may need to tweek my position on my tri bike. I began to notice last spring when I was logging longer miles on the bike that I was developing some pain in my left knee. It seems to be the very lower part of the IT band, right where it connects near the knee. It doesn't seem to be an issue on my road bike, so I'm assuming it might be a fit issue with the tri bike. Can anyone suggest small adjustments I might try on my own to address this?

BTW, I also am using different shoes/cleats/pedals on road vs. tri bike, so - could it also be a question of cleat position or "float"?

2008-09-22 6:23 AM
in reply to: #1687487

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Elite
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Hendersonville
Subject: RE: IT band issues on the bike??

I have the same problem. I developed ITband problems when I got my first tri bike in Feb. 06 and continue to have problems now, 2.5 years and another tri bike later. I spent all summer until last week on my road bike and didn't have any problems but now I am back to the tri bike and have issues.
There are a few things that helped me. I got shims put under my cleats and reduced the float a bit on my Speedplay pedals. If you have a good bike fitter, he can look at your feet and watch how your knees track when you pedal and determine if you need shims. Some people have luck lowering their saddle a bit. Some people have luck stretching out their fit more in the front. Make sure your knees are not pointing outward, and maybe actually try to get them to point in toward the top tube during your pedal stroke.
If I keep my ride at an easy intensity, I don't have any problems. It always pops up once I moved from zone 2-3 or when I am climbing. If you work on this now and manage the pain, you can hopefully keep the issue contained to the bike. When I first developed IT band issues, it also messed up my running, and I got a cortisone shot. That was over 2 years ago and I seem to have avoided running IT band pain since then. I also go to a ART chiropractor now to try to be more aggressive in keeping this at bay. Good luck!

2008-09-22 7:37 AM
in reply to: #1687504

Champion
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South Jersey
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Subject: RE: IT band issues on the bike??
What Tri Take Me Away said + it could also be seat too high.
2008-09-22 8:29 AM
in reply to: #1687487

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Veteran
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South Carolina
Subject: RE: IT band issues on the bike??

I had some pain just like you said on the bike last year.  My bike shop guy changed my position a little, and also told me that this pain can result from pushing too hard a gear.  He cautioned me to watch my cadence, and keep it high.  I do pretty well, as long as I keep spinning freely.

2008-09-22 9:12 AM
in reply to: #1687487

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2008-09-22 9:45 AM
in reply to: #1687487

Pro
4353
200020001001001002525
Wallingford, PA
Subject: RE: IT band issues on the bike??
Maybe on occaion, but I think my feet are usually more at like 3 & 9 when I'm coasting...

2008-09-22 10:16 AM
in reply to: #1687487

Elite
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Alturas, California
Subject: RE: IT band issues on the bike??
If the seat is significantly too low you can get the same issue as having the seat too high on your knees. I started with a lowsy fit with the seat way too low. Getting the right seat height has helped. No real issues now.
2008-09-22 10:24 AM
in reply to: #1687487

Champion
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MA
Subject: RE: IT band issues on the bike??

Like everything else bike fit is larger dependent on the knowledge of the person doing the fit.

My bike fit guy I've worked with 3 years and he started using this system this year...very fancy way of measuring but picked up some slight differences in my leg length and how it was effecting my pedaling. He did shim adjustments to one foot and moved the cleat on the other so the whole adjustement wasn't on one leg.

Looking for someone near you that does Retul fit might be something to consider.

2008-09-22 11:28 AM
in reply to: #1687487

Veteran
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Subject: RE: IT band issues on the bike??
some tri bike fits arent very good when it comes to biomechanics, like FIST.. I had this issue and went to a local fitter, Serrota fitter with alot of experience. Seat was too high, but not for FIST, leg length difference was fixed by moving cleats. He said float shouldnt effect IT bands at all ,probably help. So my advice, it spend some cash and find a highly experience fitter (with triathletes) even if you have to drive a little.

just my 2 cents..
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