IT Band Syndrome

Hi - I had ITB back when I was running quite a bit. It is a real pain. My first suggestion is to stretch. My physical therapist had me lay on my side and then pull my top leg back until I could feel it stretch. I have no clue about seat height. Hope the stretching helps.

Joe

dbawole said:

I have Illiotibial Band Friction Syndrome. I keep finding conflicting info on seat positioning. Should I raise or lower my seat?
Thanks!

Last week, I learned from the AIDS/LifeCycle 4 sports medicine staff that typically raising the seat can provide some relief. The ITB is under the highest tension with the leg around 20-30 degrees at the knee, and then lengthens again as the knee approaches straight. Obviously a higher seat will allow you to straighten your leg a bit more. This is a very broad generalization though. It sounds like you need a good professional fit. The fitter will evaluate your problem, take the necessary measurements, test your flexibility, and factor in your goals (performance vs. comfort, etc.) to get things just right for you.

I'll second stretching your ITB before (with a light warmup), during and after rides. I know of three stretches for the IT band - how I'll describe them, I don't know, but here goes:

1. Cross the leg you want to stretch behind the other leg. With the majority of your weight on the leg to be stretched, push your hips out towards the side of the leg you're stretching (in other words, when stretching your right leg, push your hips out to the right, and vice-versa). The stretch can be increased by dropping your corresponding shoulder back at the same time (i.e., stretching right leg, drop right shoulder back).

2. You'll need to use a bench, chair, table, etc. Cross the legs the same as above, but cross them further, so that your feet are spaced a couple feet apart. The leg being stretched will be at an angle relative to the ground. The non-stretched leg will be perpendicular to the ground. Using the bench to stabilize yourself, lower your weight over the leg being stretched and pull your shoulders back similar to stretch 1. The sensation will be the ground pulling at your hip.

3. Imagine you're skiing moguls. Feet together. Bend at the knees. Stick your butt out to the side that you want to stretch. Once again turn and drop your shoulders back on the side you're stretching. If stretching the right ITB, you're upper body and head should be turned to the right.

Another great way to work the IT band (and just about any other muscle) is to use a foam roller. It's like a deep tissue massage. It will hurt at first, but it's very effective. It will help break up adhesions and lactic acid buildup and loosen the muscles.

Good luck and go see a pro!

ITB is why I'm on a bike. It nailed me chronically as a runner. I saw an ortho and had a PT program for it. Whether it is manafesting itself in the hip, or inflamation of the tendon section travelling up past the outside of the knee, you should take the stretches mentioned, so far, and one more I'll try to describe. One first point of advice for you, as far as biking, is to be sure your ride is tracking straight. I mean rear tire being well centered in the chain stays so that riding with no hands is possible without constantly correcting the bikes direction with either inner thigh against the seat. Several weeks ago I began to relapse toward ITB syndrome in the leg that was in the direction of my bikes lean. Seems the very subtle, but constant, lateral pressure aggravated the ITB! Beware.

Stretching the IT is tricky. I get a good stretch up near the hip by remaining standing, taking the foot of the leg I want stretched and placing it's outside on somehting about bathroom sink, or table, level. With the knee bent open a little more than 45 degrees, relax and start pressing down on the inside of the knee with your hands. Keep your back straight until its as if the stretched leg is "indian style" before you. If you don't feel a nice release in your hip, try opening or closing the leg until you do. Works well after a ride.

There are more common cycling knee issues associated with low cadence, high pressure, low seat height. I don't think this purtains to ITB, however. Also, the degree to which the knee is bent doesn't intuitively seem as relavent to a lateral tendon as the outward pressure placed upon it at all angles. As far as I know, from both experience and what I'm reposting below (from where i don't remember. It was on my Palm), ITB can come back from the seat being too high. Also, beware of rotating your heels outward against the limits of your cleats:

Woodgab

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Iliotibial Band (ITB) Syndrome
ITB syndrome is caused by irritation at the lateral epicondyle of the femur. The causative factors include repetitive motion through the arc of 30-40 degrees and/ or a tight, thick, or widened ITB tendon. Pain is felt laterally over the epicondyle with shortening of the ITB evident using the modified Ober's test.

Check to the cleats for excessive internal rotation position; consider slight external rotation temporarily. * Check for a seat height that is too high or too far forward. * Consider the use of spacers on the pedal and crankarm to widen the bicyclist's stance thereby reducing stretch on the ITB. * If the patient's foot is pronated, consider cycling orthotics. * If the bicyclist is using fixed cleats, consider switching to floating cleats.

Right now my IT Band is preventing me from trainning for my senior year of xc, but I dont care because it allows me to bike more!

Quoted post said:

I have Illiotibial Band Friction Syndrome. I keep finding conflicting info on seat positioning. Should I raise or lower my seat?

After you've found the correct position on your bike, maintaining flexibility of the IT band is key.

I've found two tools very helpful in doing that:

1) 6" hard foam roller
2) "The Stick"

Both of these can be used to roll out the tension in your IT, before and after every training ride.

Instructions are too detailed to list here, but ask a good Physical Therapist. Mine turned me on to both products, and I've not had a lick of trouble with my IT band since.

Steve

celerilux said:

Right now my IT Band is preventing me from trainning for my senior year of xc, but I dont care because it allows me to bike more!

Patt Strap - So far so good.
I began using the Patt Strap this week for running and cycling. I haven't read about anyone using it for cycling but I figured since my ITB is irritated nearly as much cycling as it is when running why not give it a try.

Using my current stretching regimen I have been able to work up to about an hour and a half cycling with some pain afterwards that Im typically able to control with ice. Today, my first day using the strap, I went two hours (40 miles) and have none of the usual trailing pain although I still feel a little achey in the knee if that makes sense. Achey is better than pain. So for cycling two thumbs up.

Running with the strap has been somewhat weird. Oddly I've found relief using it below the knee, which they suggest for patellar tendonitis, as much as above the knee. I believe this is related to the fact that much of my ITB pain, where its the sharpest, is where the band attaches to the tibia. The pulling comes and goes throughout the day. If I've had a particularly bad day with the knee... it feels achey all day for instance..the strap works better below the knee. If I've had a good day the strap works better above the knee (although this could mean I need no strap at all on good days). For running I say too early to tell.

Please don't take this opinion into account when debating purchase as many people have had great results with the strap. At only $17 (including free shipping) if you're having problems with ITBS I would definitely recommend you give it a try. pattstrap.compattstrap.comOpen ↗

IT syndrome while biking?

IT syndrome was the reason why I stopped running half marathons ... everytime I tried to achieve a longer stride, the band will start acting up.

huhenio said:

IT syndrome while biking?

IT syndrome was the reason why I stopped running half marathons ... everytime I tried to achieve a longer stride, the band will start acting up.

Yes, it is possible to get ITBS while biking.

Joe WW said:

Hi - I had ITB back when I was running quite a bit. It is a real pain. My first suggestion is to stretch. My physical therapist had me lay on my side and then pull my top leg back until I could feel it stretch. I have no clue about seat height. Hope the stretching helps.

Joe

From what I know, the two main casues of ITB syndrome are (1) overload and (2) biomechanical errors.

First line of treatment should include RICE (rest, ice, compression, elevation). But since none of us athletes have time for that, you may want to move on to:

Stretching: Stretching is most commonly recommended treatment for ITB syndrome. Make sure that you have warmed up significantly before stretching though. I have seen way too many athletes at the track and gym stretching before their warm-up. Stretching cold muscles can actually result in straining the muscles rather than relaxing them. I would suggest a comprehensive dynamic set of stretches for the hamstrings, glutes and adductors p/s a 10 minute or so warm-up.

Strengthening: Another effective and necessary part of treating ITB syndrome is to strengthen weak muscles, which may result in a strained IT band. Spend time in the gym strengthening your glutes, hamstrings, quads, adductors, abductors and even your calves.

After a bit of research, I also learned that there is evidence that cyclists develop ITB syndrome as a result of internally rotated cleats, which places increased tension on the IT band. A saddle positioned too high can also cause IT band problems as well as a bike stance that is too narrow. Lowering your seat so that the 30-35 degree of flexion is present at the bottom of your pedalling stroke or adding spacers between your pedal and the crank arm might improve foot and hip alignment and relieve some of the tension placed on ITB.

I hope this helps. I had problems with my ITB a couple of years back, but I am happy to say that within a couple of months of treatment I was back on my bike and running the roads with no problem. Okay, that's not entirely true...I'm sure I had 3 new injuries by the time the ITB healed!

🙂