Illiotibial band pain

lukester

I've been offline and off the road for a while lately. Had my first cycle yesterday in about 3 weeks because I was getting lateral (outside) knee pain quite badly. Did a 30k flattish spin yesterday just to see how they were faring, and still sore today.

The pain is on the outside of both knees covering about two inches below and above the kneecap. Don't have any pain anywhere else.

I've already found some good stretches and strengthening exercises (in Cycling Plus). The symptoms first appeared after I upped the intensity of hills, started doing way more and running a slightly harder gear to build up leg strength.

I've backed off hills entirely, am spinning more than usual, but still ain't gone. My next suspect is my cleats (SPDs), although they were fine until I upped the hills, or at least they seemed fine.

I'm aware of the perils of the internet for medical advice, but just wondering if anyone here has had the same and solved it successfully.

kenmc

Yes. Check the alignment of your cleats, and the saddle height - mine was too low. Loads and loads of stretching too.

lukester

kenmc wrote: »

Yes. Check the alignment of your cleats, and the saddle height - mine was too low. Loads and loads of stretching too.

Cheers- I've increased saddle height, mine was probably a tad low.

Care to say more on the cleat alignment? I've moved mine already so that my feet are further apart, and I've checked my feet, they seem to be resting on the pedals in their natural position. Have a set of double sided pedals on the fixer, going to forego the shoes for a bit too to try and isolate the cause.

Also, what stretches did you use?

Thanks

quietobserver

lukester wrote: »

Cheers- I've increased saddle height, mine was probably a tad low.

Care to say more on the cleat alignment? I've moved mine already so that my feet are further apart, and I've checked my feet, they seem to be resting on the pedals in their natural position. Have a set of double sided pedals on the fixer, going to forego the shoes for a bit too to try and isolate the cause.

Also, what stretches did you use?

Thanks

in my opinion not a good idea to forego the shoes, riding the pedals with normal shoes will lead to more discomfort and prob another problem.
if the discomfort is felt walking down stairs its likely to be muscle imbalance caused in the quads, (ill keep it non tech) inside of the quads is prone to weakness during any inactivity,fastest wasting muscle in the body. Need to keep it built up and ITS stretched. Have had this trouble in the past and no problems now.
Hope that helps.

Anzer123

for itb pain, a bit of foam rolling with one of these boyos http://www.physiosupplies.ie/acatalog/Fitness_Rollers.html can often help loosen it out.