![]() ![]() ![]() The iliotibial band is a thick fibrous strap of tissue that runs all the way down the lateral thigh, from the pelvis to just below the knee. GettyĪnother painful condition that’s very closely related to patellar compression syndrome is called ‘iliotibial band syndrome’. Running down the outside of the leg, the iliotibial band is prone to become tight and knotty. It’s also worth pointing out that cycling isn’t the only time we bend our knees and stress the patello-femoral joint.Ĭrouching down to pick something up and tackling stairs are more obvious activities, but sitting at a desk with feet underneath the chair (or in a cinema seat) for prolonged periods will produce the same effect. Particularly resistant cases can be tackled by a sports physio, who can work specifically on mobilising the tight lateral tissues around the patella. There’s not much point in taping up the patella because the forces generated when cycling are too great and the taping just won’t hold.It’s slow and can feel pointless initially, but persist with loosening the lateral side then strengthening the medial side, and in a couple of weeks you’ll feel a difference. After a week or so of regular stretching and self-massage, work on building up the vastus medialis oblique muscle to balance out the stabilising forces on the patella. Building up the vastus medialis oblique muscle can also help.Pushing too big a gear or using excessively long cranks can also be a problem. Make sure your saddle is set to the right height. ![]()
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