Am i doing to much? Bit of knee trouble.

320DMsport

Hi all,

Thought i'd post the question here as there are some very knowledgable people on here.

I've been doing my base training for a good few weeks now and slowly increasing my ride time as i'm road riding the MTB.

Last week i built up to a 3 hour solid ride, no stopping and quite hilly but in the last 15 mins the outside of my right knee was giving me grief, kind of in the muscle to the right of my knee cap.

It made it uncomfortable going upstairs but a couple of ibuprofen and next day felt fine, rode out the day after but only for a hour and no probs.

I have been messing with bike set up adjusting the height of the seat but i think it was slightly too high on that ride.

I went out today, road up Kirkstone pass, my ride time this week 3hr 21 so increased it a little although the mileage only increased by 1 mile the route was hilly.

Same thing again last 15 mins it started to feel abit grouchy but not bad enough to stop me pedaling.

So the time increased before it kicked in and my seat may have been wrong for the first hour, finally got seat right height and angle feels comfy.

So is the pain a case of no pain no gain or could it be overuse?

Also thought about moving my cleats back to more under the ball of my foot as at them moment they feel more towards my toes or slightly infront of the ball of my foot.

Could it just be bike set up?

To be honest when i got the bike i did some long MTB rides with no probs, but i think the knee pads help keep your knee tight, bit like a support bandage, does anyone use support bandage when riding??

Sorry for rambling.

toontra

Sounds like illiotibial band syndrome. Can be painful. You have to lay off the training or it will get worse and can seriously set you back. RICE is required:

Rest
Ice
Compression
Elevation

Do a google for full info and exercises. Good luck.

Bronzie

320DMsport wrote:

So is the pain a case of no pain no gain or could it be overuse?

Any pain around the knee is usually a sign of overdoing it or as you say, position being wrong. Rest it as Toontra suggests. Also look at the knee excercises and stretches posted by Cajun on here earlier today.

Don't think wearing supports around the kneecap when cycling is necessarily a good idea - anything that causes the knee cap to track awkwardly could cause more trouble than it's worth.

320DMsport

Thanks for the reply's,

How long would suggest laying off the bike?

Been out for a walk this am with the dog and feels ok, but obviously not the cycling motion walking.

If i massage round the area i can find tender spot.

cheers

toontra

320DMsport wrote:

Thanks for the reply's,

How long would suggest laying off the bike?

Been out for a walk this am with the dog and feels ok, but obviously not the cycling motion walking.

If i massage round the area i can find tender spot.

cheers

I'd lay off completely for at lest a week. In the mean time, do a google search for ITB syndrome and start the exercise regime asap.

320DMsport

Yep cheers i've been reading up on it tonight, spoke to local bike shop and they said it could be down to my seat being too high which i did raise it and my right cleat was toeing in to much.

So i've made my adjustments will off till next monday and see how it feels after some stretching.