Knee pain - due to cleat positioning?

steerpike

Hi,

I've been cycling around 9 months and have recently upped my distance rides to 70-100 milers and have done some sportives. Since doing these, I've developed pain in my right knee - towards the outer edge - kind of lateral pain. Now I'm pretty sure this is due to cleat positioning so I'm going to try the following:

1. Move cleats so they point more naturally in the direction my feet do when resting on a table.
2. Replace cleats as they are both very worn.

I've just noticed on Wiggle that the ones I have are yellow Shimano 'floating' SPD cleats and there is a red alternative that is 'fixed'. Any advice on which might be better? Or any advice generally is very appreciated.

Bhima

Not tried this, but i've always imagined that it might work:

- Borrow some normal flat pedals from someone and put them on your bike.
- Take the cleats off your cycling shoes.
- Pedal around the block, moving your feet about until they are comfortable.
- Keep the feet on the pedals in your "comfy" position and stop, leaning against a lamp-post or something.
- Somehow get someone to measure where the centre of the pedal spindles are in relation to each shoe. (Using blu-tack on the spindle might work)
- Re-install cleats where the centre of the pedal spindles were.

If you find that you can't adjust the cleats exactly to where you want them, you could need different size cranks or spacers installed/removed to get the pedals further out/in from the bike.

steerpike

thanks Bhima - good shout, I'll give it a try

shockedsoshocked

I'm not usually one for recommending a specific brand but Time pedals are really good for getting comfortable on, all you have to adjust in the degree at which the cleat sits pretty much. Since changing to them this season i've had no trouble at all, which is good considering i used to fiddle with my Look cleats after nearly every ride.

simon_e

Knee pain can be due to lots of things. One of the most common problems is relative difference in development of muscles in the upper leg. It's something to do with the IT band, I think [pauses for Google search].

"The iliotibial band is actually a thick tendon-like portion of another muscle called the tensor fasciae latae. This band passes down the outside of the thigh and inserts just below the knee. The main problem occurs when the tensor fasciae latae muscle and iliotibial band become tight. This causes the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain. Flexibility of the hips and quadriceps are important in preventing ITB syndrome."
From http://www.roadcycling.com/training/Cyc ... 2446.shtml

Also:
http://www.bikeradar.com/forums/viewtop ... t=12600831

http://www.bikeradar.com/fitness/articl ... ance-17010

http://www.bikeradar.com/forums/viewtop ... t=12622002

funckchicken

Knee pain can be due to lots of things. One of the most common problems is relative difference in development of muscles in the upper leg. It's something to do with the IT band, I think

+ 1. from what you have described i reckon your problem is probably due to an over tight IT band, which is pretty common in cyclists.

try stretching it out 2 or 3 times a day for a couple of weeks to see if that makes any difference.

read these artiicles:

http://www.bikeradar.com/fitness/articl ... rt-2-17445

http://www.australiancyclist.com.au/art ... ?aeid=2825

simon johnson

steerpike wrote:

1. Move cleats so they point more naturally in the direction my feet do when resting on a table.
.

That doesn't sound right. I was suffering with knee pain also but have now managed to resolve it; correcting my cleat position like so:

legs dangling while sitting on a table- a willing volunteer to trace around your cycling shoes (I inserted a box under my feet, so they were just touching, while trying to maintain the 'dangle angle' as best possible). The angle at which your feet are when dangling is the angle you're aiming to replicate when cycling- your cleats need to be positioned as if perpendicular to the table you were sitting on.

hugo15

ShockedSoShocked wrote:

I'm not usually one for recommending a specific brand but Time pedals are really good for getting comfortable on, all you have to adjust in the degree at which the cleat sits pretty much. Since changing to them this season i've had no trouble at all, which is good considering i used to fiddle with my Look cleats after nearly every ride.

I have switched to Time from old Look Deltas. Knee pain that I suffered with on and off for a couple of years has now gone. The Time took a bit of getting used to as there is much more float but they feel fine now.