Bike and IT Band Injury

I feel your pain there brother!  I am right there with you, in that mine started back this past wednesday 6.5 miles into an 8 mile run.  I had the same issue  a few months ago while ramping up for my HIM.  Cycling did not hurt mine at all and I kept up the cycling.  I am assuming that you are having issues at the knee?
 
I ended up getting a cortizone shot a couple weeks before the HIM to get me thru it, and had no problems running 4 or 5 miles, but seems like the longer distances of over 6 makes it show up again.

Good luck, I am curious as to what others say regarding a lasting recovery.

I've ITB issues on my right side with pain at the knee attachment.  Cycling doesn't bother it, but I know of others that can't ride due to ITB.  So probably is the kind of thing where you need to try it to see.

I had some ITB issues a few years back and the only thing that finally cured it was no running at all for about 3 weeks, then easing back in when I started back up again. Fortunately, the Dr said that anything I did that caused the slightest twinge I need to lay off from. Biking did not hurt it a bit so I increased my biking to make up for the lost run training and when I came back I really didn't lose any run fitness.

Do anything that doesn't bother the IT band. When you start up again start up slow and keep the biking up. FWIW - I have not had any ITB issues since. (I did have some ITB pain about 19 miles into the MCM but that was because my long run was 13 miles going into it ) I took a week off running and I am good as new again.

Good luck!

It depends.

I've got some IT band problems due to a bike accident screwing up my running form.  Hurts at the knee when running.  Never, ever hurts on the bike.

Have you tried a foam roller? When I've had IT band problems running, it did not usually translate to a problem on the bike. Sometimes it does, usually only if I also have some glute and/or hamstring tightness as well. Stretching and frequent roller use helps nearly immediately. Depends on how tight it is though.

It can definitely make it tighter... so remember to stretch.

I would do the following:

no activity other than pull-buoy swimming until tenderness is gone. 1 month is probably excessive.

Resume normal cycling training, remember to stretch afterwards...

Start running again, but stop immediately when you feel any pain. So make use of a short loop or treadmill so you're not 2 miles away from your starting point and have to walk back.

Usually, the pain always comes at a certain point in the run... say 2 miles. Run 2 miles as often as you want, as long as there's no pain. Pain? STOP!

Buy a compression ice wrap, and get used to using it after you've ran (then stretched).

Favor quality over quantity... faster pace running tends to aggravate the ITB less.

Biking can aggravate my IT band. It's really a personal thing - it might be okay for you, it might not. I recently started doing kinesio tape, and that seems to be helping. Graston has helped in the past. It's an on-going issue for me - stupid childbirth - so I'm always trying to figure out what works and what doesn't.

My personal experience when I had bilateral IT Band issues this past spring- I had to stop running altogether for about 3 wks, but I was able to continue biking and swimming without a problem.  

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Thanks for all the input. I am going through the usual regimen.....RICE, stretching, foam roller. I'm going to splurge for a few massage sessions and hope it kick starts the rehab.

I've been getting some deep tissue massage and wow that really helps to release some of the stubborn tension areas. Doesn't always feel so great, but sure helps.

I went through ITB issues early in '09.  10' of running and my IT problem would flair up.  While cycling I didn't have any pain.  Sitting around or walking; no pain.  Only pain after ~10' of running.  I did some research and reading and found that bike fit can be a major factor in ITB.  Stopped running for 6 weeks.  Had my bike fit looked at by a certified fitter.  Chiro, ART and strength training for my ITB and hip muscles.  All of this fixed the problem

PM your email address to me.  I'll send to you some of the info on ITB syndrome I found that worked for me.

x2 - when I had ITB troubles my PT found 'the source' in my low back and hips. She did a lot to release it but i had to do a prescribed set of stretches and core and hip strengtheners.  Worked for me - took a while to be completely pain free - like a whole training season but it hasn't bugged me in two years. This was when I was purely running but i did hop on a bike a few times with no pain.   

My IT band pain was just the opposite...I would only feel it on the bike, but would be fine running.  I found that if I properly warmed up and did IT band specific stretches (google search for IT band stretching) before and after it made a huge difference.  I would also take advil as soon as my ride was over and ice the area.  Now I no longer have the IT pain at all.