Iliotibial Band Syndrome

[Halla]

Good Morning.

Wondered whether any of you have experienced persistent ITB problems and how long they had persisted for. I know about all the bike set up fixes and about moving cleats etc. I have had physio recently and am not sure how long it takes for deep massage and ultrasound to work.

I have been off the bike since mid June with the exception of 3 short & easy 15 mile rides (plus some gentle 10 minute sessions on the Turbo) in July when the problem returned. Now completely off the bike until I am confident that the problem has been solved.

Any advice welcome as it is very frustrating not riding.

Many thanks

[Cavemud]

Hi Halla

I had this problem recently, although by the sounds of it not as severly as yourself.

I tried doing a lot of complaining, but that didn't really help, and there was no sympathy coming from the other half as it was totally self inflicted by doing long bike rides.

Eventually, after a bit of internet research, I began a programme of gentle stretching in the evenings. Basically sitting on the edge of a chair, crossing one leg accross the other and leaning forward. I also spent quite a bit of time massaging the leg and calf muscles in that area and right the way down the calf.

After a week of this (and laying of the long rides for a few days), the problem went away almost completely and hasn't been back since.

[Cliff]

In my experience ultrasound and massage either work within a few days or you need to have more. I saw a physio about my ITB problem and he said that the massage and ultrasound were, in his opinion, a small part of the recovery as what I did between visits would probably have more impact than massage once a week.

So stretches: I did lots, starting gently and working up.

My physio recommended a foam roller. Used properly they have an effect similar to deep tissue massage, except that I could use it every day. After a week I saw a massive improvement, two weeks later the ITB wasn't a problem any more.

Foam rollers are getting quite popular with physios at the moment and there is loads of good information on the internet. Mine also came with an instruction manual which showed how to go at the ITB.

This is the kind of thing:
http://www.auravita.com/products/AURA/PHCO13950.asp

[Tonyf33]

My girlfriend practises shiatsu and she reckons stretches/massages could help with this but doesn't solve the root cause. She asked have you had your pelivis checked to see if it's misaligned as this could be part of the problem. Check out Emmett technique & http://www.therunningadvisor.com/ilioti ... drome.html Also check out you tube because there are lots of vids on there with experts showing massages & stretches for ITB

[Halla]

Thanks for the advice, will keep going with the exercises and physio, have printed out 'The Running Advisor' and tried some of the exercises. I think the old body is playing up after many years of good service.

Regards Andy