Iliotibial band pain is one of the most common knee conditions from cycling. It is the result of the constant flexing of the knee, which can irritate the iliotibial band at the knee cap. Treatment for iliotibial band syndrome involves rest and physical therapy. You may also need to change the seat height on your bicycle.
The Iliotibial Band and Cycling
The iliotibial band is a long tendon made of thick fibrous tissue. It originates at your hip, travels down the outside of your leg, then crosses over the knee cap to give the knee added stability. The frequent flexing of the knee during cycling causes the iliotibial band to slide back and forth repeatedly over the end of the femur, the bone in your thigh. The repetitive motion and overuse of the iliotibial band causes irritation.
Iliotibial Band Syndrome
The irritation of the iliotibial band is called iliotibial band syndrome. It presents as a lateral pain that cuts across the knee. The pain starts out slowly, then becomes so intense you are unable to move your knee. The pain is especially acute when you go up and down stairs or push forward on your pedal stroke. This is because of the pressure you're placing on the knee. You will also notice some swelling of the knee.
Treatment
Treatment for iliotibial band syndrome requires you to stop all flexing of the knee, to give it time to rest. You'll have to elevate the knee, ice it for 20 minutes at a time, possibly take anti-inflammatory medications and even get a cortisone shot, if the pain and swelling don't subside. Once you can move your knee again, you'll have to undergo physical therapy to stretch and strengthen the iliotibial band, and the muscle that supports it, the gluteus medius in your hip. In some cases the iliotibial band does not respond to physical therapy, and you'll need a surgeon to snip the iliotibial band where it crosses the knee.
Cycling Changes
Once you begin cycling again, you may have to reposition your saddle. If you were riding with an improper saddle height, it would have added to your condition. Your saddle height should allow you to keep your knee just slightly bent at the bottom of a pedal stroke. That means when you straddle your bike you'll just be able to touch the ground with your tip toes.
