GrantT
Maximum Pace
- Oct 2, 2012
- 1,913
- 1,616
Anyone have some tips for recovery from an IT band injury?
I did two 200-km rides three weekends back and developed massive pain in the left knee for the last 30 km. I stupidly rode home through gritted teeth rather than take the train. After that I couldn't climb stairs on the left leg for a week. Nakagawa-sensei (this one) diagnosed it as a damaged IT band and recommended stretching and rest.
Doing daily stretching according to Nakagawa's instructions and some other stretches found online, using a foam roller up the side of the affected leg, and resting (mostly) it's now too painful to ride at all normally. Even riding without pushing on the affected leg aggravates the IT band fairly quickly.
Does anyone have some good stretches they know, an idea of how long it will take to stop hurting, or any other ideas? Really miss riding..
I did two 200-km rides three weekends back and developed massive pain in the left knee for the last 30 km. I stupidly rode home through gritted teeth rather than take the train. After that I couldn't climb stairs on the left leg for a week. Nakagawa-sensei (this one) diagnosed it as a damaged IT band and recommended stretching and rest.
Doing daily stretching according to Nakagawa's instructions and some other stretches found online, using a foam roller up the side of the affected leg, and resting (mostly) it's now too painful to ride at all normally. Even riding without pushing on the affected leg aggravates the IT band fairly quickly.
Does anyone have some good stretches they know, an idea of how long it will take to stop hurting, or any other ideas? Really miss riding..