Cycling/Running injury

My right ITB started acting up mid-september as a result of running and I've been getting treated and all that. It had been getting better. I recently fitted spds to my commuter bike and I'm thinking that I made a mistake for a number of reasons. Firstly I've nearly been creamed a few times because of not getting my feet out of them in time, incluind one time with a slow motion fall when stopped at lights. But more importantly they seem to be irritating my ITBs. Both are tight generally and its something that I'm working on but I'd really like to know is there anything I can do to avoid this. I think my saddle height is a little low and according to books I've looked over (Going Long was the main one) the primary cause of ITB from cycling is your saddle being too high. So I'm confused and I'm sure that by now I've confused you too. Anyways if anyone can decipher this ramble I'd greatly appreciate some advice? Should I just go back to toe clips on the commuter?


  • Set them a bit looser, are the cleats in the correct place on each foot... play around with their positioning and see which 'feels' the best..

    Cannot really comment about saddle height without seeing you but I generally go by if leg is straight, or slightly bent (very slightly) with heel of shoe resting on pedal, when the pedals are vertical, then saddle height is ok...

    hope that helps...
  • The cleats are just under the ball of the foot. Is that not the right positioning?
  • a few mm diff can make the world of difference... move 'em forward and back a bit, and see....
  • Also left and right adjustments too...
  • especially left and right
  • The ball of your foot should be above the pedal axle.

    mmmm is right about the test of putting your heel on the pedal, no shoes on, at it's lowest point. Your knee should be very slightly bent.
  • You may also wish to consider the angle of your foot.

    Sit on a wall, relax and look down at the position of your feet. Note the angle they are at. It may be straight, toes pointing out or in or whatever.

    You need to set your cleats to mirror this neutral position. If you don't then you will be forcing your Knees into an un-natyral position and this will cause problems in the short and long term.

  • good point... angle of the cleat as well..
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