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PostPosted: Sun Apr 28, 2013 7:24 pm 
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Joined: Tue Mar 10, 2009 9:31 pm
Posts: 88
I've since seeked a professional physio's advice and the injury is definitely getting better (slowly). As i have an active job (livestock farmer) I'm constantly on the move and am stretching 3 times each day (morning and evening, then after exercise). I've not been back on the bike yet, but am running each night (started at 1 miles and adding .3 miles each day) and am continuing with my work. Pain is easing and hopefully in a couple of weeks it will be gone. Another physio appointment will be booked in a weeks time.


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PostPosted: Wed May 01, 2013 6:25 pm 
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Joined: Wed Apr 03, 2013 5:09 pm
Posts: 37
Location: AZ, USA
Had an ITB on my right leg about a month and a half ago. Came out of the blue, but possibly due to increasing volume on the bike too rapidly.
Same symptoms as you - hard to walk, put pressure on the leg, etc. Drove me crazy!

What has worked for me:
Tissue massaging - roller, ITB stretches, and most importantly this one: http://cyclingphysio.com/wonton.html Dead serious, it helped a ton (no affiation)!
Re-examined bike fit - lowered saddle height, changed cleat rotation angle to suit the "rest" angles of the feet (mine a "toes out"). Also switched to shorter cranks (175 -> 170mm, and I'm 185cm), in order to reduce the range of knee flexion. Can't say if the crank change helped with the ITB, but it hasn't been back since...knock on wood.
Glute muscle strengthening exercises - I do them daily now. Some examples here: http://cyclingphysio.com/exercises.html

Good luck getting over this and I hope it goes away soon.


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Posted: Wed May 01, 2013 6:25 pm 


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PostPosted: Fri May 03, 2013 10:49 pm 
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Joined: Mon Apr 08, 2013 7:20 am
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I had a very frustrating ITB problem, did all of the above (except surgery) and still no joy. Finished a ride one day and my feet were numb (done my shoes to tight) BUT no knee pain!! Shoes were too big, causing my foot to unload and load during pedal action. A wider saddle that supported my pelvises also helped.
Chances are this isn't your problem but food for thought.


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PostPosted: Sat May 04, 2013 9:41 pm 
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Joined: Fri Mar 18, 2005 4:12 pm
Posts: 2309
Location: eh?
That's that amazing thing about ITB Syndrome. Sometimes the most subtle change can completely resolve the problem. Still nice to know there is an effective surgical option when other adjustments do not help.

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Mr.Gib got it right


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PostPosted: Sun May 05, 2013 7:16 pm 
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Joined: Tue Mar 10, 2009 9:31 pm
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steveandromy wrote:
I had a very frustrating ITB problem, did all of the above (except surgery) and still no joy. Finished a ride one day and my feet were numb (done my shoes to tight) BUT no knee pain!! Shoes were too big, causing my foot to unload and load during pedal action. A wider saddle that supported my pelvises also helped.
Chances are this isn't your problem but food for thought.



So things were going really well, but after 2 bike rides I'm in a little discomfort again. So a bike fit will be on the cards (I was certain everything was right with the fit, but something is still out)


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PostPosted: Wed May 08, 2013 4:28 am 
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Joined: Fri Mar 18, 2005 4:12 pm
Posts: 2309
Location: eh?
If someone's body is working at all properly than one should be able to ride a badly fitted bike without being injured. How far off a good fit could your bike really be? Don't expect any miracles. FYI the common recommendations for ITBS and bike fit is lower saddle, feet wider apart, feet canted inward, toes pointed out/heels in.

Here is a link to the surgeon who has pioneered the latest techniques:
http://ortho-kortrijk.be/informatie/meer-over-artsen/dr-michels/

IIRC this guy did a pure arthroscopic procedure without touching the ITB.

I hope you solve this without surgery.

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swinter wrote:
Mr.Gib got it right


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PostPosted: Wed May 08, 2013 6:29 am 
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Joined: Tue Jun 07, 2005 3:32 pm
Posts: 473
"Tissue massaging - roller, ITB stretches, and most importantly this one: http://cyclingphysio.com/wonton.html" onclick="window.open(this.href);return false; Dead serious, it helped a ton (no affiation)!"

Ha, that's a good tip: using a won ton spoon as a massage tool


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PostPosted: Fri May 10, 2013 8:57 pm 
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Joined: Fri Mar 18, 2005 4:12 pm
Posts: 2309
Location: eh?
Just be careful with that technique in the video. The pain from ITBS is not subcutaneous as the presenter says. The source of pain is bursa-like tissue between the ITB and the lateral femoral epicondyle. Cross friction message on this area has been shown to exacerbate the condition - cause a severe flare-up. The Graston technique in general has detractors in some circles.

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swinter wrote:
Mr.Gib got it right


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PostPosted: Fri May 31, 2013 4:24 pm 
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Joined: Tue Mar 10, 2009 9:31 pm
Posts: 88
So here is the update on my suspected ITBS...

I've spent time with a sports physio, had 3x local GP appointments, an MRI scan and now have seen a specialist. The MRI results showed the following:
1. Shallow posteromedial ganglion and focal posterior recess synovitis, suggesting a posterior capsular strain
2. Liquid on joint from above
3. No internal derangement of the joint

I'm due to have a small op/procedure to remove the liquid on the joint in the next few days. Hopefully I'll be able to cycle in the near future and complete the 1,000 mile cycle in Australia as planned. Expensive knees I must say.


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PostPosted: Tue Jun 25, 2013 3:08 am 
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Joined: Mon Nov 07, 2011 5:46 am
Posts: 225
The other possible diagnosis is a weak vastus medialis oblique. Cyclists usually have a very weak VMO in comparison to the vastus intermedius and vastus lateralis, and this causes very significant issues with patellar tracking.

For example, see this domestic pro with a giant vastus intermedius and an almost absent VMO: http://www.manualforspeed.com/domestic/stretching/

There are a bunch of exercises online for strengthening the VMO. I prefer the pointed-toe sideways step up.

I also use a roller. I was using a cheap high-density foam roller, but then I bought a lower-leg kit from Trigger Point. It was worth the investment.

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