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Built for cyclists dealing with lateral knee pain, this evidence-based Return to Ride guide helps you understand, manage and progressively rebuild from ITB syndrome without guessing your way through recovery.
Created by Baseline physiotherapist and cyclist Gem, this guide combines sports physio principles, bike fit considerations and practical riding advice into a clear step-by-step framework designed specifically for cyclists.
Inside, you’ll find:
A progressive 8-step return-to-ride plan
Strength and mobility exercises with clear cues
Pre-ride warm-up routines
Bike fit recommendations linked to ITB pain
Soreness rules and pain-monitoring guidelines
Advice on managing load, climbing and cadence during recovery
Evidence-based explanations written in rider-friendly language
Whether your symptoms started after increasing training load, changing your setup, or simply building over time, this guide is designed to help you return to riding with more confidence, structure and long-term resilience.
Ideal for:
Road cyclists
Gravel riders
Indoor trainer riders
Recreational and competitive cyclists managing lateral knee pain
Created by Gem - Founder of Baseline. Physio-led cycling rehab, bike fitting and performance support in Melbourne.
Built for cyclists dealing with lateral knee pain, this evidence-based Return to Ride guide helps you understand, manage and progressively rebuild from ITB syndrome without guessing your way through recovery.
Created by Baseline physiotherapist and cyclist Gem, this guide combines sports physio principles, bike fit considerations and practical riding advice into a clear step-by-step framework designed specifically for cyclists.
Inside, you’ll find:
A progressive 8-step return-to-ride plan
Strength and mobility exercises with clear cues
Pre-ride warm-up routines
Bike fit recommendations linked to ITB pain
Soreness rules and pain-monitoring guidelines
Advice on managing load, climbing and cadence during recovery
Evidence-based explanations written in rider-friendly language
Whether your symptoms started after increasing training load, changing your setup, or simply building over time, this guide is designed to help you return to riding with more confidence, structure and long-term resilience.
Ideal for:
Road cyclists
Gravel riders
Indoor trainer riders
Recreational and competitive cyclists managing lateral knee pain
Created by Gem - Founder of Baseline. Physio-led cycling rehab, bike fitting and performance support in Melbourne.