I have a mild case of ITB. When I hit around 4 miles on the run, my outer left knee starts to feel a bit iffy. My plan is to lay off running and in the meantime focus on biking and swimming.
My question is- is it fine that I continue cycling? I’ve heard of cycling as a cause for ITB so I’m concerned that if I continue it may affect my recovery. The thing is I get no ITB pain when I cycle. I did a decent volume of cycling last week and not once did I feel the ITB. Any comments? Ppl with similiar experience on ITB recovery?
I would continue to cycle and run. Laying off running isn’t going to cause the ITB to go away. You should continue running 2-3 miles and stretch/foam roll as much as possible.
I’m rehabbing a similar situation. I’ve found that biking on the road bike is issue-free, but riding on my tri-bike was irritating to the IT band. So, I worked with my LBS and we added some spacers to make the setup less aggressive and more comfortable; now I can ride the tri-bike issue free.
I have also found that running after a swim or a medium-to-light bike is helpful, as my IT seems to be warmed up and stretched out by the ride.
The first thing you have to do is not run for some of the inflammation to go down.
IME if it’s really inflamed, there is nothing you can do to help it out until that goes
away.
You’re doing PT, so once the initial period is done, just don’t run when it hurts. Otherwise
listen to what your PT tells you. You’re paying them for a reason.
If biking doesn’t hurt, continue to bike.
RIA: Rest. Ice. Alcohol. The third one doesn’t help with the physical aspects
of ITBS, but sure helps with the mental.
Circulation is good, that is why you want to keep running, but not to the point where it inflames, leave some room for error and ice the bad spot after.
