Does cycling make IT band problems worse? Is it therapeutic for IT band or neutral? My wife is expressing interest in getting back on the bike after many years but in the interim has had ongoing IT band issues. I’d love to get her riding again. Anyone have good info on this especially whether bike set up makes a difference. This would be a roadbike set up if that matters.
Thanks in advance.
I have IT band issues and cycling has aggravated mine. Resting and stretching has helped. By rest I mean “NO” cycling for at least a week or until it feels healed.
I’ve been struggling with ITBS this summer. My marathon training caused it because I didn’t start riding until after the marathon.
Two months later, I’m still not running much, but biking a fair amount and have had no pain with the IT band.
I’ve found these stretches helpful: http://www.runningtimes.com/issues/04may/itb.htm
I’d encourage her to give it a try, stretch several times every day and really pay attention to the knee, if it starts to hurt take a break from riding but keep stretching and icing.
I’m no doctor, but I believe that riding in aero position is a big help for IT issues because it really works the gluteus medius. (My IT problems were caused by much stronger quads then medius, thus pulling on the IT) Riding more upright doesn’t work it as much. I had bad IT problems when I was a new runner, and running a lot, but now that I’m doing a lot of biking they seem to have gone away. And I’m lazy about rolling, stretching, and strengthening.
Working and stretching the medius is always good. Keep up the IT stretches too, but watch out on icing as the tissue in the area of the knee is very thin and could freeze - a whole new can of worms.
Be sure to be properly fitted (seat height and fore-aft position, cleat settings). If there’s any rocking on the seat or excess torsion due to bad foot placement, the IT will get worse.
FW
This is purely anecdotal, no science here. I had huge IT problems during marathon training last year. Cycling didn’t seem to help or hurt. My PT did recommend it to help me maintain fitness, though.
To deal with your wife’s current problem - This same PT, who’s a kickass triathlete herself, told me that women have notoriously weak stabilization muscles in the hip area, and when you get tired while running those weak muscles let your hips drop, which really strains the IT band. Anyway, she put me on a program of endless leg lifts. I also stretched every few miles. It worked. Instead of the boring leg lifts, I now do Pilates and think that works even better for stability. Oh - also, running on trails instead of road helps. If you must run on roads, stay away from anything cambered.