Mend Physical Therapy Blog and Injury Information

Treating IT Band Pain In Cyclists

April 16, 2024

Are you an avid cyclist experiencing discomfort along the outside of your thigh, especially during the bottom phase of your cycling motion? You might be dealing with IT band pain, a common issue among recreational cyclists. The iliotibial (IT) band is a thick band of fascia that runs along the outside of the thigh, connecting the hip to the shin. When this band becomes tight or inflamed, it can cause sharp pain or aching sensations, particularly during cycling.

Various factors can contribute to the development of IT band pain. Research suggests that as the core muscles fatigue during longer rides or long climbs, the knee joint may experience increased movement toward the bike, leading to excessive strain across the outside of the knee. Additionally, hip weakness can result in compensatory mechanics and further exacerbate the issue. Targeted strengthening exercises to both these regions has been shown to greatly improve cycling efficiency and power output in 8 weeks studies.

At MEND, our experienced therapists can assess your muscle endurance, strength, and movement patterns to identify contributing factors. Through targeted stretches, strengthening exercises, and possibly adjustments to your bike setup or technique, we can help you find relief from IT band pain and get back to enjoying your rides pain-free. Don’t let IT band pain derail your cycling goals – schedule an appointment with us today and take the first step toward healthier, more comfortable cycling.