IT band syndrome
Typical healing time:
Alternative: Cycling. In addition to an aggressive stretching routine, cycling can provide a cardio exercise that avoids the repetitive movements that often cause IT band issues. Think of this as an opportunity to do a bike-focused block of training.
Try this: Do a workout using varied cadences on either your bike outside or on a trainer, or, at the least, a stationary bike with foot straps at the gym. Be sure to monitor the resistance so you are pedaling the prescribed revolutions per minute (RPM).
- Warm-up: 10 min
- Ride at 80 RPM for 5 min
- Increase to 90 RPM for 8 min
- Increase to 110 RPM for 2 min
- Repeat 2–3 times
- Cool-down: 5 min
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