What Is Iliotibial Band Syndrome & Why Do Cyclists Experience It?
The ITB muscle is a large band of tissue that runs along the outside of your leg. Often due to cycling biomechanics the ITB becomes extremely tight. You will often feel the pain on the outside of the knee joint and it can be painful to touch. You will experience pain during cycling and going up/down stairs. Sometimes cyclist can experience tightness around the upper outside of the hip with this condition.
Check out the sections below to understand more about ITB Syndrome.
What Symptoms Will I Feel If I Have ITB Syndrome?
- Pain at the side of the knee/knee cap
- Pain as you begin to cycle which gradually worsens
- Soreness on impact to the knee – Jumping & Landing
- In severe cases pain when walking up/down stairs
- Tightness around the front/outer side of the hip
- Sometimes a clicking feeling on the outside of the knee
What Are The Treatment Options If I Am Suffering With ITB Syndrome?
- Reducing the inflammation around the ITB – This can be done through treatments such as acupuncture, EMS therapy, Ultrasound, cryotherapy. You can aid this process at home by using Ice around the painful region.
- Anti-Inflammatory medication will help in the short term however it is not a permanent fix.
- Complete rest or a large reduction in the amount of cycling completed. If you wish to maintain fitness swimming is a great low impact activity.
- Stretching the quadriceps, ITB & hip flexor muscles – This can also be helped through massage & vibration therapy.
- Strengthening the hamstrings, glutes and muscles around the knee.
- Strengthening of the adductor muscles can also help to reduce strain on the ITB.
- Foam rolling the ITB.
- Boosting your bodies healing process through eating more anti-inflammatory & anti-oxidant rich foods
We understand that sometimes it can be difficult to diagnose an injury without any medical training. Therefore if you are unsure or just want some piece of mind please book an appointment to see an injury specialist. They will be able to correctly diagnose the problem and inform you on the appropriate steps moving forwards.