Can someone give me some pointers on how to treat this? I’ve taken it fairly easy for the past couple of weeks, and it’s not getting much better. Still have significant pain on the outside of my knee. Any advice is greatly appreciated.
I guess it is injury response night for me. Get the meanest and strongest MT in your area and get him/her to beat the living crap out of it. 3 to 5 times should do it. Stretches for this injury are hard to do although they are out there. Make sure your shoes are right for you.
it was definitely the shoes. never had a problem before that.
what should I tell the MT to work on? entire leg or knee area?
From the Ileac crest down for sure. It might be from the top of your back down. A good MT will know. Best,
foam roller. twice a day. it will hurt. it should hurt. it will be the best $8-$20 you ever spent.
search “how to treat/cope with IT Band syndrome” — you’ll come up with my huge, very informative thread about it from this fall.
FOAM ROLLER!!! is magic.
Good luck. When I got this in 2000 it sidelined me with PT and no riding for six months per doctor’s orders (Pete Indelicato, the UF football team’s doctor, no less).
Interestingly, all I was doing was lots and lots of track racing at the time with no running. Anecdotally, I’ve heard of more and more cyclists getting IT band problems. My IT band was visibly tight and I wonder if some of the muscular adaptation from sprint training exacerbated this. It took a very large MT to made a dent in the tissue.
foam roller. twice a day. it will hurt. it should hurt.
x2 on this advice - but you are holding back - I think you meant to say it will hurt so much you’ll cry like a baby and time will stand still. I still get pavlovian phantom leg pain whenever I see this evil torture device lying in wait.
Could be a number of things but a strength training program can help for sure go to http://triathlonsummit.com/call/santana and sign up for the free call for tomorrow
and you’ll learn all kinds of good stuff on strength training as a triathlete.
Here’s is the fix for ITBS: http://swimshady.blogspot.com/2008/12/how-to-recover-from-itbs.html I struggled with it for 4 months and this is what worked for me. It comes down to core strength / stability / balance. Your form is probably out of whack because of muscle imbalances that this will address. You should be able to run 30-40 minutes within a week or so. Within 2-3 weeks you should be near normal volumes. For the first 2-3 weeks of running pay attention to your hips and make sure your butt is tucked under and not poking out back. Try to stay off asphalt and concrete if you can … stick to theT’s (trails,track,treadmill) and play on doing core strength work a few days a week indefinitely.
Follow the Foam Roll advise and the Core work advise already given here, and then invest $20 or so into a Patt Strap that you can wear while training/racing
http://pattstrap.com/pattstrap-counter-force-knee-strap-p-28.html?osCsid=c3c5cb465cece9fc394466e31970b162
.