Can my biking be affecting my ITB on the run?
As many of you in the colder climates, I've been spending quite a bit of time on the trainer over the last few months. Whenever I can do so safely, I still run outside...especially on my "longer runs". For the first time in several years, I've been having some problems with my ITB on my right side which is manifesting itself with pain and tightness to the right of my knee on runs greater than 4 miles. It hasn't been happening every time, but more often than not and in some cases the pain affects my speed, gait and overall form. I am 100% certain that the pain is ITBS and not some other kind of injury. In my case, as with many, this is stemming from tightness (and possibly weakness) in my hip flexor. I have been managing this with stretching and rolling but cant seem to shake it and I'm beginning to get worried as I get deeper into the season as I don't want this linger on.
I've been searching for the cause of this since as I've mentioned, I have been very healthy over the last few of years. I raced my first full distance IM last year and even after piling on the volume, my body acting very well throughout. When my IM was done, I rolled into a run specific training program to race a few half Mary's in the Fall and had no problem.
The question that I have for the group is if it is possible that my bike training (on the trainer), may be the culprit here? I keep my TT bike on the trainer since this is where I have my power meter. And, I have been sitting very upright on this bike at this point of the season NOT riding in aero at all. I'm thinking that the change in position on this bike (from aero to way upright) may be having an adverse effect on my hip, which in turn is causing the ITBS. This is just a theory, but figured I'd throw it out there and see what the team has to say.
All comments welcome and thanks in advance!
Comments
Brad, once you have established IT issues, any repetitive rotational exercise will irritate it. It does not matter if it is your TT bike or your road bike. As mentioned below, fit can fix some of it. However, you are going to have to endure a lot of deep digging and massage into that entire leg to get rid of it. Don't forget to treat the other leg the same way. Balance means a lot and if you are having trouble on one side, it is definitely effecting the other side as well. Heat, Ice, Heat often. There is a lot of good information on fixing ITBS. It was just covered in the February issue of Triathlete magazine page 24. Good luck
@william - had a similar issue last year when I was doing my build into IM. I adjusted it and problem was solved. Unfortunately, I don't think this is the case this time
@Ed- point well taken and this resonates the most. I could be doing more for it...extra stretching, rolling, ice, etc. It's so damn unpleasant and me wishing it away isn't working! Also like your point on working on both sides since I'm defeinately focusing on the problematic side.
Now that I'm out of the OS, I'll be logging some aero time into my rides, little by little. Also, thinking of getting completely re-fit for other reasons. Hoping that with some TLC, the issue will be resolved. Last time around, maybe 3 years ago, it took many months....