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Iliotibial Band Syndrome (ITBS) Knee Pain in Cycling

21st October 2016
The symptoms are tenderness and pain down the outside of the thigh and across the outer part of the knee. If the symptoms are severe then the pain will come from the outside of the knee joint, showing moderate swelling and losing the ability to walk without sharp pain.

The best way to test if you have ITBS is to bend your knee at 45 degrees, if you feel pain in the outside of your knee when doing so you may have an IT band problem.


Never increase your mileage by more than 10% each time, Doing so could result in over stress of your muscles.
Make sure you warm up before exercise and stretch down afterwards.
Ensure your bike is fitted correctly to you and you are not over stretching your legs when pedaling.
Do quadriceps and hamstring strength training once a week.

Stop all exercise to reduce stress in the knee, we advise you to reduce all exercise that may have caused or put stress on the injury to not aggravate it further.
Reduce inflammation and pain, This can be done by resting and icing the injury when it occurs

Create a training program that allows for easy progression and allows you to get back on the bike without experiencing discomfort.
Invest in a foam roller to use as a deep tissue massage. Alternatively see a certified massage therapist two times a week for a deep tissue massage before moving on to strength training. This can be costly so if you are on a budget then stick to alternating between the foam roller and body stretches.
Swimming is a great way to keep active whilst injured. It is a great way to overcome muscle and joint injuries over without putting any friction on your knees trough jumping back on the bike
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