cyclotourist <cyclotour...@gmail.com> wrote: David - If you're experiencing flare-ups at a certain mileage threshold, it's possible that your IT band hasn't completely calmed down from last time you tweaked it.
Even if you're not experiencing pain, the tendon could still be inflammed. Consider a daily icing regimen along with your prescribed stretching routine to promote *full* recovery and healing. I found that a 3 minute "ice massage" - rubbing an over-sized ice cube over the inflamed area (I'm assuming it's where your IT band flips over the bone on the outside of your knee) - 3 times a day did wonders for my IT band rehab, which i've had to do 3 times now. First bout was after a hilly fixed gear 400k. Second bout was after a pancake flat 600k (on a geared bike). Third bout was after I rushed the second bout rehab - tried to ride too far when i wasn't fully healed. In each case, all of which involved acute pain (i couldn't walk comfortably - couldn't walk down stairs at all), full recovery took me about 4-6 weeks. took another month to *gradually* ramp up my mileage, but I was absolutely 100% after that and haven't had any issues since - mostly because I've stuck with the stretching and icing regardless of how far i'm riding or how i'm feeling. Another tip: if you're out spinning on the flats, grab a few gears and stand-up every now and then - no need to sprint, just stand-up; do some "on-bike" stretching/coasting if you're not riding fixed; be sure to stretch if you do stop; change position frequently; and change your cadence occasionally. -- You received this message because you are subscribed to the Google Groups "RBW Owners Bunch" group. To post to this group, send email to rbw-owners-bu...@googlegroups.com. To unsubscribe from this group, send email to rbw-owners-bunch+unsubscr...@googlegroups.com. For more options, visit this group at http://groups.google.com/group/rbw-owners-bunch?hl=en.
