I think I need more valgus - another knee pain thread

Secteur

I have tried EVERYTHING and no-matter what, my right knee (presumably ITB) is painful.

After careful observation of my "cycling stroke" with each leg, my left leg goes up and down in a perfect straight line, whereas my right knee goes out by a few centimetres with each stroke, and when I consciously hold my knee in towards the frame during the stroke, the knee pain is much less.

So, I think I need to increase the varus angle in my Specialized shoe/ Shimano SPD-SL cleat.

I have seen that Specialized do valgus/varus wedges, but they only offer 1.5mm of angle. My guestimation is that I need more height than that on the outside of my foot to bring my knee into line.

Any suggestions?

sparkins1972

Secteur I like your posts, you seem to have a real enthusiasm for the game. Instead of looking at self diagnosis which can be a bit fatal and costly, I would suggest going to somewhere like Cadence Sport for a bike fit - many people on here have recommended this as a eureka moment and specifically the use of the correct shims etc to rectify little niggles like the one you have.

the link below details the kind of service you can expect http://www.cadencesport.co.uk/bikefit.php

springtide9

It could be lots of things.... best thing I did was get a bike fit. It wasn't just about getting the bike setup for yourself; I learnt a lot about how the bike/cleat position etc should be setup, as well as the guy giving me a pretty good assessment of any weaknesses I have.

It's pretty easy to work out of the cleat needs to be changed... but you do really need to be sat on a turbo to make things easier... but you can do it if someone holds the bike upright (but it's not as easy I think.

What you basically do is pedal normally and then stop with the cranks horizontal. Once stopped, see if you have any 'float' in either direction. You can obviously only do one direction at a time and you still need to repeat lots of times to keep checking. Ideally you obviously should have float in either direction.

As for cleat positioning, you should really be able to feel this... and should be close to the ball of your foot for longer distance riding.

I am no expert in bike fitting... but from what I picked up at the bike fit session... if your cleats were in the wrong position in terms of angle (and hence making sure you have 'float'), then you wouldn't be able to hold your knee in the right position due to the mechanical connection of the shoe/cleat/pedal... since that is fixed.. so maybe....

Another reason why your leg might be pushing out, could be your glutes. When you push done with your quads, your glutes are there to both create power as well as hold your legs in line. If your glutes are weaker than your quads (or maybe have an injury etc), as your quads push, your glutes can't hold a straight position.
One legged squats sorted out my glutes, and amazingly... when I push myself hard nowadays it's my glutes that ache for days rather than my quads.

Glutes to me sound more likely (or other muscle weakness)... since if you 'concentrate' you appear to be able to hold your knee in the right position, and by concentrating you actually mean forcing your muscles to hold the position.

The problem with asking this type of question on an internet forum or remotely... is that to really understand the problem, you need to see the issue in person.

So the best advice is get a Bike Fit - and on your visit.. ask lots of questions. It sounds a lot of money when you don't actually come away with anything make of 'carbon fibre', but actually the most important part of cycling are making sure you are comfy; and the best upgrade for any bike is the "engine".

Secteur

Ok ok, I have ignored the advice to get a bike fit too many times now, and I cant avoid it any longer!

I promise to get a bike fit booked - it actually seems like fun as I enjoy the technical aspect of cycling.

Thanks chaps!

Secteur

Have emailed Adrian at Cadence Sport for an appointment!

sparkins1972

It's a great opportunity to pick the brains of a former Tour de France rider too whcih you don't get the chance to every day eh?

KieranHardman

I have exactly the same issue with my knees (brought on by 10 years of rowing). In the end, bike fit did a lot for the cycling but nothing when not on the bike.

The Specialized insoles are ok but are still pretty generic. The best possible thing you can do for your knees long term is get custom orthotic insoles made. They made a huge difference to the way my knees move and react during exercise or everday life. This is the same solution that the armed forces and BOA use to treat knee problems associated with exercise.

A bike fit will do wonders for your cycling, but long term I really cannot recommend getting custom insoles enough. The question is whether you get knee pain from other exercise or daily life or if its just confined to when youre on a bike.

Secteur

It's just when I'm on the bike, but then I dont do any other form of exercise i.e. I dont run / row etc, but I do a fair bit of cycling.

sparkins1972

I think from memory the Cadence bike fits include custom footbeds in the price

Secteur

PS didnt realise he was a grand tour rider!!

ric7481

+1 for the bike fit