Pain in hip ITB bands?

P

Pat

New Member
Good Morning Everyone,

In the off season I was keeping my fitness up with running until my hip started to hurt. I rested for a long while and gave up on running and just hit the trainer until the weather broke. Now my hip has been hurting on longer rides.

Do you know of any stretches/moves I can do to stretch out that area? I am going to see the Orthopedic just to make sure it is just tight muscles. Any help would be great.

Patrick
 
I have had IT issues...

first question - were you fitted to your bike? I found that once I was re-fitted to my bike, my hip issues were starting to go away.

I went for a deep tissue massage once a month - and got some stretching ideas from her. Hard to explain via this post, but if I can find links with pictures/descriptions, I will post.

I also invested in a foam roller...some days it was so painful I could barely use it. But things have gotten better.
 
I don't have much to add here, but I have also had IT band issues in the hip area particularly during 'cross season. It was actually quite odd, it wouldn't hurt unless I put pressure in just the right spot and I would feel a sharp stabbing pain in the upper leg, just below the hip. It eventually went away on its own with rest.
 
i have lots and lots of experience with IT issues.

the foam roller helps if you use it regularly. there are a few IT band stretches that any google search will bring up. stretching regularly helps. a lot.

also, go to a physical therapist and get a tune up. i had a few treatments and everytime i get a flare up that just won't quit 5 or 6 visits to the PT fixes everything. flexibility is a big thing to avoid IT issues, so yoga or just a stretching routine will keep it at bay.

my ITBS is so bad running is pretty much out of the question. if i run over a 1/4 mile, my left knee is toast (especially going down stairs) for a few days when it gets really bad. my right knee can last about 3/4 of a mile. so my other advice - stop running and bike more 😀
 
I would definitely suggest a foam roller and a lacrosse ball, at minimum to help aid in mobility work.
I would also recommend checking out kelly starrett's website/book/videos/etc. You'll find a ton of very good info that will help
 
My ITB issues were always on the side of my knee, not hip, and induced by running and not as of yet by biking. Def get checked by orthopedist/sports specialist. PT is very effective
 
Thanks fellas, I got an appointment with the ortho and then to see the PT. I have a foam roller (just have not really used it). But will start using it now, as well as stretching. Yeah, no more running.
 
I am the queen of IT band issues and was sidelined for months with it a few years ago. I can now run completely pain free, so it is possible.

Foam Roller essential

Massage, very helpful

The PT exercises are super simple and can and should be done at home even once it is under control. The underlying issue is a weakness in the medial glute. It is caused by the linear , repetitive motion of running and cycling. Whether the pain is the hip, the knee or both, the source of the issue is the same.

I roll every day, and do the prehab exercises 2x a week and have been issue free. And I run up to 2 hours at a pop. So it does work.
 
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