Lateral knee pain

alsmudger
alsmudger Posts: 38
edited August 2008 in Training, fitness and health
I have developed pain on the outside of both kneeswhilst riding after about 10 miles recently. I am unable to train as often as I would like but I have increased my mileage lately (up to 40 miles in one go) to prepare for a 140km sportive. I havent had any trouble until last week on a 35 miler. I've had a look around and the only diagnosis I can find is down to either a low saddle height or toes pointing in too much. I've raised my saddle but I am still getting trouble.
I wolud be garteful for any advice.

Comments

  • SteveR_100Milers
    SteveR_100Milers Posts: 5,987
    I have something similar, I think its ITBS

    http://www.emedicine.com/sports/TOPIC58.HTM

    Raising my saddle too much too quickly caused it, I owered it and adjusted my cleats slightly at the same time, and within a week it had cleared. So stupidly I pushed my saddle back up, and it returned as bad as ever. Lowered saddle to within about 2-3mm of original position, and its still not cleared after 3-4 weeks. Like you, not sure what else to do, other than rest for a few weeks.... :cry:
    http://www.pontypoolrcc.co.uk/
    www.facebook.com/group.php?gid=44397853765
  • alsmudger
    alsmudger Posts: 38
    Thanks for that. Frustration all round eh!
  • Toks
    Toks Posts: 1,143
    alsmudger wrote:
    I have developed pain on the outside of both kneeswhilst riding after about 10 miles recently. I am unable to train as often as I would like but I have increased my mileage lately (up to 40 miles in one go) to prepare for a 140km sportive. I havent had any trouble until last week on a 35 miler. I've had a look around and the only diagnosis I can find is down to either a low saddle height or toes pointing in too much. I've raised my saddle but I am still getting trouble.
    I wolud be garteful for any advice.
    Its probably worth having your pedalling style and bike set up assessed by a professional. If you're in London "Cycle fit "maybe able to help. Here's somethings worth considering
    1. Saddle too low or pushing big gears - usually frontal knee pain
    2. Saddle too high - usually pain at the back of the knees
    3. Lateral knee pain - Cleat position, malaligned pedaling motion (knees out or in), pushing big gears, ramping up mileage too quickly, spinning very low gears agressively,
    4. New to cycling and not stretching should also be considered

    Basically if there has been some change in how you ride the bike this will manifest itself as pain. Unless of course you'r getting pain from something away from cycling (eg lifting heavy weights etc). Good luck I've had problems in the past but I've been pain free for three years now since I switch to 'speedplay' cleats
  • shanexs
    shanexs Posts: 20
    I have had problems with pain on the outside of my right knee when increasing my mileage. This I have always solved by stretching my illiotibial band on that knee. Try this link for stretching the Illiotibial Band and the Hips/Butt stretch.

    http://books.google.com/books?id=EHt74S ... #PPA128,M1
  • onabike
    onabike Posts: 68
    After just 10 miles? Have you changed something lately? pedals? bike?

    It's probably a tight ITB, so stretching and strengthening excercises are recommended. Actually, massage of the ITB, (even self-massage by raking your knuckles up and down the band) may well help to loosen up the ITB better than stretching.

    Switching to Speedplay pedals have hugely helped alleviate my persistent lateral knee problems. I still get it from time to time, usually as a result of "bad practice" such as a sudden increase in mileage, or cycling in the cold without leg warmers.

    Good luck with it.
  • Chrisa112
    Chrisa112 Posts: 6
    Hi all,
    I didn't want to start a new post, but im not sure if the pain im experiencing is lateral knee pain ?

    I haven't been doing majorly long rides and ive only been mountain biking for a coupla of years but recently ive been experiencing pain in my knees like a really bad aching pain that fees like i want to click my knees its stop hurting so much when i stand up whilst pedelling but apart from that it hurts almost all the time ( whe non the bike )

    My bike is a 15'' frame but i really need a 17 or 19 as im around 5.10 - could the small frame be a cause of the pain - when i put my seat to the maximum height it helps a slight amount but not a lot ! ?

    Thanks alot ,
    <>Chris

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