IT band problems put brakes on bike riding

I'm an enthusiastic bike rider, but I can't ride now because I have IT band syndrome. My doctor has given me a physical therapy prescription. Will that work to ease the pain and get me back on my bike? — Jerome K., Kansas City, Missouri

A: Problems related to the IT (iliotibial) band are pretty common and can affect anyone who exercises regularly. This noncontractile, fibrous/fascia band stretches down the outside of your leg from your buttocks ("ilio," or "flank"), over your knee and attaches to your tibia; its job is to stabilize your leg and knee. But it's not a muscle, so it's hard to get it to relax once it becomes irritated or inflamed.

Rest, ice, compression and elevation (RICE) are your first line of defense. It'll take anywhere from three to six weeks to clear it up as long as you get physical therapy and do your exercises/stretches.

Talk with your physical therapist about the most helpful stretches and using a foam roller:

• Sitting on the floor, put the foam roller under your glutes (buttocks) and hamstrings (back of your legs) and roll back and forth.

• Then flip over so that you're lying stomachdown, and roll your quadriceps muscles (front of the thighs). The goal is to roll all the areas around your IT band, not the IT band itself.

A hand-held roller that looks like a skinny, segmented rolling pin also is helpful; use it to roll around the injured site to relieve pain.

Then before you get back on the bike, go to a reputable bicycle store and have someone check your positioning. If your toe is turned in on the pedal (clipless or caged) or your seat is out of position, that can affect how your IT band crosses over your knee and can cause painful inflammation every time you ride.

Dr. Mehmet Oz is host of "The Dr. Oz Show," and Dr. Mike Roizen is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily@sharecare. com.