Iliotibial Band Syndrome (IT Band Syndrome)

Knee and hip pain are the most common cycling injuries, with IT Band syndrome causing the lion's share of problems. The IT band is on the outside of the leg and runs from the hip down to the knee. If the band becomes too tight it can rub over bony prominences of the hip and knee causing pain.

Iliotibial Band Syndrome is mainly a problem of overuse, often caused by a cyclist trying to do too much, too soon. To prevent this injury avoid grinding the big gears by keeping your cadence up above 75 rpm. Specialized stretching exercises for your legs, gluteal muscles and IT Band can be useful additions to your fitness regimen.