Cycling UK Forum

I've suffered from a similar issue that reared it's head after doing the NC500. My bike fit had me too far forward, and too high. My physio said that I wasn't using my glutes sufficiently (or at all, as the brain forgets!), with my quads doing too much work and becoming too out of balance. I think being too far forward was a contributor, and being too high caused me to plantar flex, both not helping to engage the glutes.

My physio said stretching was useless (aside from feeling nice) and that you must strengthen muscles to deal with tightness. The solution to my tight ITB and consequent knee pain was doing these exercises 3 or 4 times a week:

Split squats
Side Lying Hip Abduction
Half Side Plank with Leg Raise 4x15

I was told to do them to failure, but that's counter productive when trying to ride well on other days. Getting more glute engagement can really help with ITB issues.

Good luck.

Rob