Iliotibial band syndrome is the primary cause of lateral knee pain, according to a 2005 article in the journal "American Family Physician." For cyclists, knee alignment, seat position and training may contribute to Iliotibial band syndrome. To reduce pain, rest, ice and stretch. Make adjustments to your bike and training to prevent further injury. Consult your physician for chronic or severe pain.
Iliotibial Band Syndrome
Iliotibial band syndrome is also called iliotibial band friction syndrome. Your IT band is a tendinous band located on the outside of your thigh and extends from your hip down to the outside of your knee. When the distal or lower part of your IT band becomes inflamed, it is referred to as IT band syndrome. The primary symptom is lateral knee pain, especially during cycling and running.
Causes
Overtraining in cyclists may cause the IT band to become tight and irritated. Inadequate recovery time between bike rides, increasing your mileage too quickly and stress may increase your risk of overtraining and experiencing lateral knee pain. A 2003 University of Florida study found that the repetition of the cycling motion is the primary cause for IT band syndrome in cyclists. However, leg length discrepancies, poor knee alignment, seat height and your foot position on the pedals all contribute to the stress placed on your IT band.
Treatment and Rehabilitation
Stop cycling until pain subsides, ice several times a day for 20-minute increments, and stretch your IT band daily. Anti-inflammatory medicine and steroid injections may further help with pain and inflammation, if necessary. A 2005 article in the journal "American Family Physician" found that one particular standing IT band stretch was most effective at lengthening your IT band. Perform the stretch with your affected leg crossed behind your other leg. Slowly bend at your waist slightly forward and away from your affected leg, while reaching your arms out. You may also stretch your IT band lying down and crossing your affected leg over your other leg. Hold stretches for 30 seconds and repeat 2 to 3 times daily. Consult a physical therapist for additional guidance on rehabilitation exercises.
Bike and Training Modifications
After pain subsides, you may begin cycling again. However, some bike and training modifications may help prevent further lateral knee pain due to IT band syndrome. Your bike seat height should be approximately hip level, so your knees are slightly bent when the pedal is in the down position. Start cycling with a lower mileage and slower pace, increasing your mileage no more than 10 percent a week. Cycling on flat terrain and slowly introducing hills may also prevent IT band syndrome and lateral knee pain.
