Where does it hurt?

Say where it pinches when you ride — then this page shows which structure sits there, what it hangs on, and what is usually worked with at that spot.

And what this page does not say: where your trouble comes from. Nobody can tell that from a distance. This page shows anatomy, it makes no diagnosis — and for pain that stays, ask someone who can look at you.

What sits at that spot

Iliotibial band (ITB)

The iliotibial band is a sheet of tendon, not a cord: 2 to 3 mm thin and as wide as a hand. It runs from the iliac crest down the outside of the thigh to below the knee, passing over the lateral femoral condyle on the way, and is tensioned at the top by the tensor fasciae latae.

Related to: Tensor fasciae latae (TFL), Vastus lateralis, Gluteus maximus. This paragraph says where something sits and what it attaches to — and expressly not where symptoms come from.

What people commonly work on in this area

These exercises are commonly used for this area — they are not a treatment plan and are not tailored to you. The numbers are reference values to orient yourself by, not instructions. Anything that hurts is a reason to stop, not to push through; and if symptoms stay or come back, show them to someone who can examine you.

Clamshell Strength · Hip 15 reps
What for. Strengthens the side glute muscles that keep the pelvis level while you pedal. If it tips, the knee travels inwards.

How it goes.
1. Lie on your side, hips and knees bent, heels together.
2. Open the top knee without letting the pelvis roll backwards.
3. Close slowly — the way back counts too.
What to watch. If the pelvis rolls along, the trunk is doing the work instead of the glutes. A hand on the hip gives it away at once.

Reference: 15 reps, two to three rounds. Needed: No equipment, Floor or mat.
Side-lying leg raise Strength · Hip 15 reps
What for. The same muscle group as the clamshell, but over the full range of the straight leg.

How it goes.
1. Lie on your side, both legs straight, body in one line.
2. Raise the top leg straight, toes pointing forward, not up.
3. Lower it under control without setting it down.
What to watch. A forward-tipped pelvis. Then the hip flexor takes over and the glute is left out.

Reference: 15 reps, two to three rounds. Needed: No equipment, Floor or mat.
Side plank Strength · Abdomen 20 seconds
What for. The same base tension from the side — the direction the pelvis gives way in under one-legged pressure.

How it goes.
1. Onto your side, elbow under the shoulder, legs straight.
2. Lift the hips until head, pelvis and feet are in one line.
3. Hold without tipping forward or back.
What to watch. The lower shoulder must not slide towards the ear — the arm actively presses into the floor.

Reference: 20 seconds, two to three rounds. Needed: No equipment, Floor or mat.

Much of this hangs on your riding position — and that can be worked out. Work out my position