Feel it in the knees, always bad?

seanoconn

I've been upping the miles lately and started to feel it in the knees, not pain a such, maybe a little achey but more a warm feeling. I feel it more after doing alot out of the saddle efforts.

Just wonder if its just my knees getting used to the extra miles or that i shouldn't feel anything in the knees and i'm doing damage?

bobtbuilder

It might be a mild case of tendonitis. Might be worth getting it checked out in case it gets worse.

danowat

Where on the knee is the pain?

seanoconn

Couldn't really describe it as a pain, dull ache as worst. It radiates from behind the knee cap so inside the knee but at the front. The feeling wears off after a few days. I'm fairly sure my bike set up is ok but I might ave to tweek it a bit. Seems strange I feel it more when doing more work out of the saddle.

ride_whenever

Are your knees properly covered? I'd wager it's just the wind chill from being out longer and therefore taking it a bit easier.

If your knees are well wrapped (as they should be below something ridiculous like 15 C) then go see a sports physio who will give you exercises to correct the muscle imbalances/inflexibility you invariably have as a cyclist and will almost certainly be the underlying cause of knee aggrivation.

Whatever you do, don't just ignore it!!!!!!

danowat

seanoconn wrote:

Couldn't really describe it as a pain, dull ache as worst. It radiates from behind the knee cap so inside the knee but at the front. The feeling wears off after a few days. I'm fairly sure my bike set up is ok but I might ave to tweek it a bit. Seems strange I feel it more when doing more work out of the saddle.

Possibly tight hams and or glutes, try dropping the saddle a few mm, add some ham/glute stretches in AFTER your ride/s, I'd also decrease mileage a little, as its more than likely an over-use issue

Headhuunter

danowat wrote:

seanoconn wrote:

Couldn't really describe it as a pain, dull ache as worst. It radiates from behind the knee cap so inside the knee but at the front. The feeling wears off after a few days. I'm fairly sure my bike set up is ok but I might ave to tweek it a bit. Seems strange I feel it more when doing more work out of the saddle.

Possibly tight hams and or glutes, try dropping the saddle a few mm, add some ham/glute stretches in AFTER your ride/s, I'd also decrease mileage a little, as its more than likely an over-use issue

Yep, exactly, cycling strengthens and tightens the hams, quads and glutes but cyclists barely ever bother stretching. This results in pain, often around the knee as the various strengthened muscles pull ever harder on the knee itself. I would start doing regular stretches.

jonginge

Headhuunter wrote:

danowat wrote:

seanoconn wrote:

Couldn't really describe it as a pain, dull ache as worst. It radiates from behind the knee cap so inside the knee but at the front. The feeling wears off after a few days. I'm fairly sure my bike set up is ok but I might ave to tweek it a bit. Seems strange I feel it more when doing more work out of the saddle.

Possibly tight hams and or glutes, try dropping the saddle a few mm, add some ham/glute stretches in AFTER your ride/s, I'd also decrease mileage a little, as its more than likely an over-use issue

Yep, exactly, cycling strengthens and tightens the hams, quads and glutes but cyclists barely ever bother stretching. This results in pain, often around the knee as the various strengthened muscles pull ever harder on the knee itself. I would start doing regular stretches.

All this plus muscles adapt to training faster than tendons. I occasionally get a dull knee-ache when I ramp up training. I back off a bit and it's gone within a couple of weeks. Then I can train at the higher level without problems.

Disclaimer: All the above is internetz blather. If the knee pain persists or gets worse then you may want to get it looked at.

seanoconn

Cheers chaps, all good advice. You make alot of sense. I've never done any stretching, so now would be a good time to start. I'll also make sure my knees are properly covered when its freezing out. If the problem persists i'll get my knees checked out. Thanks.

ride_whenever

Cycling doesn't really strenghten glutes. It tends to tighten the hip flexors to the point that you get significant glute deactivation hence tight hamstrings and lower back. If you're going to stretch i'd certainly include the hip flexors but a physio is still your best bet.

seanoconn

Thanks again for all the good advice. Feel a bit stupid not doing any stretching before but i'm now stretching my quads, glutes and hamstrings everyday. Its taken any tightness away from my kness and after a big ride i just feel it in the muscles, mostly quads at the mo. Even my problematic lower back is much improved.

Buckled_Rims

Another problem area no-one has mentioned are you're pedals and cleats. There's literally a whole book could be written about this, but the cleat positions are vital, as well as float and pedal itself.

You might have to experiment if you are not able to get a pro bike fitting service. Change cleat, seat height, seat itself mm by mm and keep a record. Also, if it's just 1 knee affected then maybe you need a thicker insole or shim on that leg as it my be over stretching.