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Cycling specific stretches, yoga, whatever, for leg/IT band

So, who has what?  I have done some youtube yoga sessions, but it seems you already need to have some semblance of grace and loose-y-ness to attain some of the positions.  I just end up in more pain cursing the YouTube gods.

I have one leg that is usually in a lot of pain.  I commute everyday, which is only 4 miles, but I do the "commuter sprints" from light to light (or stop to stop) and use that 40 or so minutes as some of my cardio regiment.  I also run, but the leg doesn't bother me then.  I have a really stiff foam roller, but even every other day use doesn't seem to lessen the pain, I also have one of those sprinter's hand roller thingy that works but the angle for the IT band/my butt is awkward....even my 2 year old asks me whats wrong!

I figured I can't be the only one, and I don't have the cash surplus to go to a chiro or acupuncture (at least right now).  So this would need to be at home kinda stuff.

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Permalink Reply by JeffB on February 12, 2015 at 2:22pm
Permalink Reply by Anne Alt on February 12, 2015 at 3:21pm

Thanks for sharing this.

JeffB (7+ miles) said:

Permalink Reply by Chitown_Mike on February 12, 2015 at 3:22pm

Possibly, I had a massage a few months back and the therapist said that my right side was definitely balled up, and my legs over all were very tight.  However I'll have to check on my glute med.

JeffB (7+ miles) said:

Permalink Reply by Kevin Mulcky on February 12, 2015 at 9:05pm

"leg" pain is pretty generic, but it sounds like you're sprinting without warming up, which can't be good. 

Permalink Reply by ad on February 13, 2015 at 9:07am

I've had pretty serious IT Band-like issues in the past when completing longer 50-mile plus rides.  On top of doing stretches, I would check into exercises specifically designed to strengthen your hip flexors. There are plenty of exercises out there.  

Stretching will help, but if you have weak hip flexors, which many do, you'll continue to get pain in your knees/legs until you work on that issue.  This is what I learned from going through a 6-week round of physical therapy after screwing myself up pretty royally following a century ride.  According to my PT, hip flexor issues are pretty common in cyclists because they build up strength in the legs, without building up core/hip flexor strength, which leads to muscle imbalance issues in the leg.    

And on that note, if you continue to have issues, you can go into Athletico for a free screening.  They were good about getting me to a sport medicine doc who would be covered by my insurance, who then referred me back to Athleitico for PT (welcome to modern health care).  Likely would be cheapr than a chiro in the end (depending on insurance), and likely to get better results IMHO.        

Permalink Reply by Anne Alt on February 13, 2015 at 9:28am

A good physical therapist is worth $$$$ in helping to solve problems.

ad said:

I've had pretty serious IT Band-like issues in the past when completing longer 50-mile plus rides.  On top of doing stretches, I would check into exercises specifically designed to strengthen your hip flexors. There are plenty of exercises out there.  

Stretching will help, but if you have weak hip flexors, which many do, you'll continue to get pain in your knees/legs until you work on that issue.  This is what I learned from going through a 6-week round of physical therapy after screwing myself up pretty royally following a century ride.  According to my PT, hip flexor issues are pretty common in cyclists because they build up strength in the legs, without building up core/hip flexor strength, which leads to muscle imbalance issues in the leg.    

And on that note, if you continue to have issues, you can go into Athletico for a free screening.  They were good about getting me to a sport medicine doc who would be covered by my insurance, who then referred me back to Athleitico for PT (welcome to modern health care).  Likely would be cheapr than a chiro in the end (depending on insurance), and likely to get better results IMHO.        

Permalink Reply by ad on February 13, 2015 at 10:09am


Having now had a chance to read the article, this is exactly what my knee-pain issue was traced back to.  No amount of stretching would help, and the problem only went away when I started building up strength in my core, flexors and other areas.  


JeffB (7+ miles) said:

Permalink Reply by Chitown_Mike on February 13, 2015 at 4:14pm

Thanks all, I am going to have to look at working my glute meds more.

As for PT, I might have to wait a bit, and Athletico won't get my business.  Last time I used them I kept asking for a bill, they sent it 90 days after I finished and was more than they "estimated" when I first came in.  I will have to go elsewhere for that service.

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