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Hey Fellow Fitness Freaks!

I came as close as ever to a century yesterday (92 miles) , but I had dinner plans so I cut it a bit short.

And a couple times I had intense knee pain, I'm pretty sure it's IT Band strain...does anyone know the best way to stretch it out; before, during and after a ride?

Thanks,
:Danni

I went to a seminar on Trigger Points and wooo was it painful but damn if it didn't feel good later.  There stuff is a bit pricey but I have a friend who does marathons and uses their stuff daily and swears by it.

www.tptherapy.com/

Thanks Paul, I'll check it out!

I was recently reading some review and some articles on knee/leg pain when riding.

A couple suggestions is getting your bike fit again, to make sure nothing has changed.  Things like the way you sit, the tilt of your saddle stuff like that.  Changing up your position during your ride can also change where all the stress is taking place.

Also there are some different shaped chain rings.  q-rotor makes an eliptical chain ring that is supposed to reduce pressure during your weak points and increase pressure where you are strongest.  I see mixed reviews on this.  Some people say OMG my pain is gone, or my climbing is better.  Others say not so much.

Another article said stretching after, warming up before.  They were trying to get around to saying that stretching before actually reduces the strength that you have.  It was a study done by the USA track and field so they may actually know what they are talking about.  They said they saw a reduction in jumping distance and height caused by stretching the muscles before the attempt.  Not sure it correlates to an endurance event or if it is only applicable to single instance burst type activities like sprint or long jump.

Good luck, I hope you get some resolution.

Scott

i typically stretch a bit after and not at all or just a little before biking/running.  i also make sure i soft pedal (high cadence very low gear, flat road) to warmdown after a tough ride for at least 10 minutes, this seems to help.  too many people will ride hard for a couple of hours and just jump off and limp around.  other than that, strengthen your legs/hips etc by cross training and doing one legged squat, hip abductors etc, that can help you with rehab and avoiding IT band issues.  good luck.  if you can do 90+ you will have to problem w/ a century when you find the time.