IT band injury (19 months): I'm going crazy

[Dana109]

Sorry for cross posting.  But I think I posted this in the wrong section yesturday so i'm reposting it here.

I'm a 30 year old cyclist. Not a pro or anything, But I race for a team and It's a huge part of who I am, and it's my passion in life.  July '09 I had terrible IT band problem hit me during a race.  I didn't know what it was and just kept riding at first it hurt after riding about 35-40 km, then it would hurt at 30, then 20, I finally went to physio after i wasn't able to even ride 10 km. I did physio excercises and stretches religiously throughout august and thought i fixed it. I got in some awesome fall mountain biking in the mountains, and did some winter riding and training.  I thought I was done with it, but it flared up a bit in the winter. But I figured it wasn't a huge deal and made sure I did my stretches and excercises.  The pain wasn't as bad as when it first happened but it was more constant.  It wasn't after a 20 km bike ride it always hurt a little just to walk around the house but was made worse by cycling.  But still it wasn't that bad and in april and may 2010 i was able to ride like normal and do the first two races of the year.  After the second race I woke up the next morning sore but tried to do a light spin/recovery ride. I couldn't make 500 meters.  In fact I couldn't even walk around without extreme pain.  And since May 2010, for almost a year now,  I have had constant pain on the outside of my left knee.  It isn't just a matter of not being able to bike.  I can't walk without pain.  I lose sleep because my knee hurts so bad some time.

I have tried to spin a little on ocassion and sometimes and ride at a constant cadance for up to 45 minutes (but i'm in extra pain for the next week).  I haven't been on a bike for months.

I have seen 3 different Physio therapists and followed 3 different stretching and glute stregthening plans.  I've been working on glute strength for almost a year now.  I've used foam roller, had professional massages, I've had accupuncture, ART (active release therapy), IMS (inter muscular stimulation), I'm seeing a sports medicine doctor and a PT.  I recently had a cortisone shot, and now 3 weeks after the shot, I'm in more pain than before the shot.

I'm losing my mind.  I'm an active person.  I always have been.  I usually ride my bike and walk to work.  My hobbies are hiking, XC skiing, and cycling.  Everything I love doing involves being active.  I'm going crazy.  I can't adapt to a sedentary lifestyle.

I don't want to have surgery if i can avoid it.

Does anyone have any other suggestions?  Similar situations? 

[afitzsim]

Hey there, I feel your pain...or what sounds to be incredibly similar.  I thought that it was just a matter of bike fit as I had started my winter training on a cyclocross bike that uses different pedals/cleats/shoes, but I think it's something more than that.  I can feel a sharp point on the outside of the right knee-cap.  Definitely on the surface.  Yesterday, rode out for an hour without pain and then it got progressively worse with every pedal stroke.  So much so that I had to alternate between single leg pedaling and riding out of the saddle (with pain), just to get back home.  I came across this on BikeRadar that looks like a good start, but if anyone has anything else to offer please chime in.

http://www.bikeradar.com/fitness/article/health-knee-care-and-maintenance-part-2-17445/

As for history with this, in previous seasons I've had issues with this and rest normally did the trick, but as you know, rest at this time of year is also a recipe for a lot of suffering when the spring races start.  Like you, I'd love to get this fixed once and for all, rather than feeling like I'm always waiting for the time-bomb in my knee to go off.....

[afitzsim]

...in addition, given that this is likely I.T Band related I looked into some ways outside of massage to stretch out the area.  I bought a high-density foam roller and having been using that to work it out.  Surprisingly painful, and unbelievably effective.  I'm only a couple of days in and although the point on the knee cap is still sore to the touch it's no longer hurting as I bend my leg which was the trigger while cycling.  Anyway....that's the latest.