Tight ITB Bank only on TT Bike not on Road Bike

Triathlon Forum
1

Anyone had tight ITB on TT bike but not road bike?

How did you overcome

Presuming its lowered aero position compromising the ITB?

Only on left side?

One leg shorter than other maybe??

2

First thing I would try is to lower the seat height on the tri bike a little bit.
Are you using the same shoes/cleats/pedals?

3

what jonathan said. first thing on my suggestion list is lower the seat.

4

Stretch out the glutes and the tensor fasciae latte as well.

5

Video from the front to see if the leg goes side to side, add angle shim under the cleat. Dont lower the seat till you check that and even after… go see a fitter.

6

Moving the cleats so that my feet were out (lateral) fixed my ITB. I tried lowering seat first, but had no luck.

7

Hi Cookie

Thanks for responding

What is angle shim?

8

Anyone had tight ITB on TT bike but not road bike?

How did you overcome

Presuming its lowered aero position compromising the ITB?

Only on left side?

One leg shorter than other maybe??

This is an interesting question.

I recently developed ITB on left side while training with Powercranks, which tend to overload the hip flexors. However, when going back to conventional cranks, the symptoms diminished almost completely. It appeared to be related to tight hip flexors which perhaps didn’t get a chance to relax while doing the upstroke.

I would try stretching your hip flexors and see if it makes a difference.

9

Stretch out the glutes and the tensor fasciae latte as well.

I would look for some tension there too.
The more I use big gears and am forward on my bike, the more I accumulate such tensions.
I suggest having them looked at, or roll both TFL and IT band insertion at the glutes, with ball, “kitchen” roller or big foam roller. A few times a day, for a few minutes each. Works for me.

Louis :slight_smile:

10

  1. Q-factor (distance between pedals) difference of Road vs Tri/TT bicycles. Suggest equalizing them between the bicycles.

  2. Knees-in (aero or die) pedaling style for many people, aware or unawares, on Tri/TT bicycle. Suggest playing with the cleats and consciously not being so aero-or-die. You’ll be a lot faster by having less downtime and more training time if you can avoid the ITB problems.

11

Thanks Dreadnought

Yep agree could be hip flexors

I am getting lower back issues running at moment
and appears to be hip flexors again

Will start focusing

Hope you resolved your issues
.