Google+
 
Picture
Q. Why does my hip and knee hurt every time I ride my bike?

-Tom




A. When cycling (as well as running) the most common culprit with regards to knee and hip pain is a piece of tissue called the Iliotibial Band or “IT Band”. The IT band contains the muscles that help you to flex and rotate your hip outwards as well as the ligaments and tendons that stabilize the hip and knee joints. When this band becomes tight it can rub and “snap” over the bony prominences of the hip and knee and cause pain and clicking noises. This time of year I see a lot of IT band problems as people come out of hibernation and begin to get active again. Thankfully ITB problems can usually be mitigated with some planning and therapy.

The first thing to keep in mind is to ramp up your training schedule slowly so as not to overuse muscles that have been dormant for most of the winter. For the first few weeks gradually increase your distance and intensity to longer rides/runs.

Make sure to stretch your glutes and ITB before and after you exercise. The best solo IT band stretch involves standing and crossing (for example) your right leg behind the left and leaning towards the left side. In this case you should feel the stretch in the right hip and knee. Hold 15 seconds, relax, and repeat 3 times. After you finish one side make sure you stretch the other. To stretch the glutes extend one leg while sitting and then cross your body with the other leg (your foot should end up at about mid thigh on the floor at the outside of your thigh). Take hold of the knee that you crossed in front and hug it towards you. Again hold 15 seconds, do it three times and then switch sides.

Many times the ITB will have some degree of what is called “fascial dysfunction.” Fascia is like a sweater for your muscles. When you have an injury or repetitive aggravation the sweater can get “snagged” and cause the muscles underneath to not work properly. The solution for this is to untangle the fascia which can sometimes be accomplished with a foam roller or a rolling pin-like “stick.” Sometimes if the fascia is particularly stubborn you will need to have a professional perform soft tissue mobilization with an instrument to straighten out the fascia and allow your leg to resume it's full range of motion without pain. Any fascial therapy whether performed at home or in an office is tender, but reducing long-term pain and preventing further injuries down the road are worth the temporary discomfort.

Additionally you should visit a bike shop and have them evaluate your bike to make sure that it is adjusted properly for your body type. Something as simple as your saddle being too high or too low can cause knee strain and lead to pain and injury. Please do not ignore nagging knee or hip issues. Knees and hips are far and away the most commonly replaced joints for a reason.   


 


Comments

08/27/2014 6:55am

our progress in opening

Reply

You have touched some fastidious things here. Any way keep up wrinting.

Reply

What's happening, great web page you possess at this time there.

Reply

Confidence and seriousness in striving is a gateway to climb the ladder of success.

Reply

we are we are we are

Reply

puco puco ok

Reply

klik ok

Reply

we are west java and you dimana is home nya

Reply
05/07/2015 9:12pm

Do not assume any constraint as an obstacle, but look as the challenging opportunities.

Reply
05/19/2015 8:35am

First thing to be aware of is to ramp up your current coaching plan gradually in order not to ever excessive use muscle tissue that were dormant with regard to a lot of the winter.

Reply
06/29/2015 3:37pm

A knee pain will gone if you order an australian essay service!

Reply

To stretch the glutes extend one leg while sitting and then cross your body with the other leg (your foot should end up at about mid thigh on the floor at the outside of your legs. It would be good for you.

Reply
11/17/2015 6:52am

Thanks so much for a great post. I'd like to know more about these topics and hope that I can receive more insight into this topic.

Reply
01/06/2016 2:29am

Pretty cool post. It’s really very nice and useful post.Thanks for sharing this with us!it’s my first visit.

Reply
01/06/2016 3:20am

It's necessary to take care baout the backbone and joints as our health depends on it :)

Reply
02/02/2016 4:16am

Thanks for sharing helpful information, I really like your all post.

Reply

Mostly peoples are suffering with hip pain and knee pain really it is very dangerous to all, but this site has been giving tips and benefits about that. I am also using this site for better tips.

Reply
03/23/2016 9:29am

I recently came across your blog and have been reading along. I thought I would leave my first comment. I don’t know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.I’ll use this information for my essays.

Reply
04/26/2016 12:26pm

It was painful until I started a hondroitin sulfat/

Reply
05/13/2016 7:38am

这是一个很好的网站,我非常喜欢,赞赞。

Reply

his is my first time i visit here. I found so many entertaining stuff in your blog, especially its discussion. From the tons of comments on your articles, I guess I am not the only one having all the leisure here! Keep up the excellent work.

Reply
07/21/2016 12:02pm

Numerous growths can be forestalled by not smoking, keeping up a sound weight, not drinking a lot of liquor, eating a lot of vegetables, products of the soil grains, inoculation against certain irresistible sicknesses, not eating an excessive amount of handled and red meat, and evading an excessive amount of daylight exposure.Let us serve you, visit our site bergmanclinics.nl for more information.

Reply
07/23/2016 7:32am

What can you recommend as treatment?

Reply
07/26/2016 4:44am

There some exceptionally noteworthy focuses in your web journal. I should welcome your magnificent work. I discover the blog entry exceptionally intriguing and besides extremely useful. I am intuition to compose a piece on related point. Will share it and holding up to peruse some all the more fascinating web journals from you.

Try Soma

Reply

Regards for helping out, great information. I am in fact thankful to the owner of this web site who has shared this impressive post at at this place.

Reply
08/09/2016 6:43am

Such intelligent work on the subject and ideal way of writing here. I am really impressed! This post is a helpful overview of the particular topic and very actionable. Interesting approach!

Reply
08/10/2016 3:28am

I really like the concept on this conversation, you should not forget to maintain modernizing.

Reply
09/05/2016 12:13am

I am pleased with your blog, easy to read and very unique so never bored come here.

Reply
09/05/2016 12:26am

I'm happy to continue to update the latest news and articles so that we do not saturate when you visited this blog.

Reply
12/13/2016 8:00am

Thank you for sharing this post with us, I work in www.fitnesskoerier.nl, obesity and weight advantage is not new to the eyes of modern guys. cases of weight problems keep to rise globally as defective lifestyle are patronized and introduced to the younger generations. human beings discover answers to health problems inclusive of weight troubles.

Reply
02/14/2017 1:10am

We are suggesting you to keep on visiting our site as we will give you the latest information all the time

Reply

Enthusiastic beginning is very common in every sector when anyone enters into a new world. But it is very hard to keep such enthusiasm for a long time after huddles come out from invited sources. Read this blog and know more about this topic.

Reply
05/01/2017 11:20pm

thank you

Reply
05/01/2017 11:32pm

nice

Reply
05/01/2017 11:36pm

great info

Reply
05/01/2017 11:41pm

its a great blog

Reply
05/01/2017 11:50pm

thanks its a great blog

Reply
05/01/2017 11:54pm

good job

Reply
05/01/2017 11:59pm

thanks its a best blog

Reply
05/05/2017 7:55am

This is really great information found here, I really like your blog. Thanks very much for the share. Keep posting.

Reply

Thanks for sharing helpful information, I really like your all post. I will bookmark your blog for future updates.

Reply

Been reading this site for awhile now, always has really good posts and topics please keep it up! loads of blogs are going under lately from lack of new posts etc!

Reply

This site is excellent and so is how the subject matter was explained. I also like some of the comments too. Waiting for the next post.

Reply
05/29/2017 5:47am

This is really great information found here, I really like your blog. Thanks very much for the share. Keep posting.

Reply
05/29/2017 6:06am

Wha! This is great full blog i like this type blog. Deferentially this blog have this quality big cost, special effects, thank for sharing this blog.

Reply
05/30/2017 2:57am

Kendriya Vidyalayas Challan are a prestigious and reputed chain of schools in India that are directly under the central government

Reply
06/06/2017 3:32am

Hello admin! This is remarkable article as well as it is valuable for the entire person and I want to say that I would like to write on this subject too. You have an interesting written of this topic.

Reply

Thanks for sharing helpful information, I really like your all post. I will bookmark your blog for future updates.

Reply
06/07/2017 2:12pm

It’s going to be ending of mine day, but before ending I am reading this fantastic piece of writing to improve my knowledge.

Reply
06/18/2017 5:26am

You have done a amazing job with you website

Reply
07/03/2017 7:12am

Its as if you had a great grasp on the subject matter, but you forgot to include your readers. Perhaps you should think about this from more than one angle.

Reply
07/21/2017 6:34am

Great Job. Keep it up. Thanks for sharing such a nice post with us.

Reply
08/16/2017 3:21am

Be sure to keep going the terrific job together with That i will enjoy even more to your impressive blog articles.

Reply
08/24/2017 1:33am

The IT band contains the muscles that help you to flex and turn your hip outwards and furthermore the tendons that offset the hip and knee joints. Exactly when this band ends up being tight it can rub and "snap" over the hard prominences of the hip

Reply
10/06/2017 5:34am

Extreme pressure on the joints mainly leads to the pain and it happens because of extreme body weight, deficiency of calcium etc. Extreme pain or inflammation in the joint is a symptom of bone disorder and you need to consult with physician for that. Tapentadol is a best choice if you want quick relief from the extreme pain.

Reply



Leave a Reply