{"id":44962,"date":"2024-07-16T18:09:22","date_gmt":"2024-07-17T01:09:22","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=44962"},"modified":"2025-04-03T12:59:59","modified_gmt":"2025-04-03T19:59:59","slug":"iliotibial-band-syndrome","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/iliotibial-band-syndrome\/","title":{"rendered":"How to Prevent and Treat Iliotibial Band Syndrome (ITBS)"},"content":{"rendered":"

This post explains what Iliotibial Band Syndrome (ITBS) is, what causes it, and how to prevent and cure it. We have focused on this syndrome because many cyclists have experienced the pain of ITBS. I personally am currently recovering from ITBS, which prompted me to share what I have learned with you.<\/p>\n

What is Iliotibial Band Syndrome?<\/h2>\n

ITBS is an overuse injury affecting the iliotibial band (ITB), which is a thick band of connective tissue running along the outside of the thigh from the hip to just below the knee. This band is so thick and so strong that a medical friend told me that students can use it like a suitcase handle to carry cadavers. So, it is almost impossible to break it.<\/p>\n

However, once the iliotibial band is inflamed, it can be extremely painful. Mine is 10 out of 10 on the pain scale. I am unable to cycle, of course. But I am also unable to hike or swim either. Because it is a very long stabilizing band, almost any movement impacts it and can cause pain. I cannot even do pullups, because it causes a pull on the ITB. Basically, my current exercise schedule is reduced to nothing more exciting than chair yoga. It is very depressing, but it has freed up the time for me to write this post.<\/p>\n\n\n\n\n\t\n\n\t
Products We Recommend for Knee Rehab<\/th>\n<\/tr>\n<\/thead>\n
\"Foam<\/a><\/td>A foam roller (shown on the left) can help a lot to prevent iliotibial band syndrome. It is also effective for combating piriformis syndrome. Plus, you can use it to relax the muscles in your back, hips, and legs after a tough bike rides. Usually costs around $35. Please click here to view current price on Amazon<\/a>
\nExercise bands (shown on the right) can be used to make your workouts more challenging. Usually cost around $10. Please click here for current price on Amazon.<\/a><\/td>		\"\"<\/a>
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Related Post: Piriformis Syndrome in Cyclists \u2013 How to Prevent and Cure It<\/a><\/h4>\n

Knee Pain Caused by Iliotibial Band Syndrome<\/h3>\n
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