painful knee

staffdfr

Been cycling quite a lot since buying a road bike at end of May. Been on holiday for a week, so today was my first ride for a wee bit. About 25 miles in, the outside of my right knee started giving me proper jip, and if I wasn't so incredibly tough, I'd have never made it home. It was much worse when out of the saddle, and a bit better when pedalling fast.

Any ideas?

merak

Rest it for a few days and then try again on a shorter slower ride. Check that cleats on your shoes haven't moved.

staffdfr

cheers.
cleats look ok. i'll leave it in the garage for a couple of days then.

Monty Dog

Medial-Lateral knee pain is usually due to pedal / cleat mis-alignment or insufficient pedal float. I doubt it will go away unless you address the underlying cause.

Secteur

ITB Syndrome (google it).

Sort this ASAP before it becomes a problem that doesn't go away.

As above, it's a cleat / pedal issue.

MattC59

I suffered from the same problem (assuming it's ITB syndrome).

Until a few weeks ago, I was getting pain right at the base of my back, right where it joins my pelvis, but more noticably, pain on the outside of each knee, just where the tendon joins the lumpy bit (not to get too technical ) This would kick in after about 15-20 miles. I bought some wedges from cyclefit:
http://www.cyclefit.co.uk/bikefit-system-wedges-2

Most people promate to an extent, ie when you put your foot down, you tend to place it slightly on the outside first. Have a look at the heels of your normal shoes, you'll probably find that they are worn slightly towards the outside. Pedals and cleats, although they have float, hold your foot flat and don't allow for the slight angle. As you pedal, it forces your knee and pelvis slightly out of alignment, causing knee and back pain. The wedges correct this and allow your leg to move in alignment.

I pronate slightly, so I put one wedge on each shoe, the thick edge of the wedge towards the inside edge of the shoe. Guess what, no back or knee pain. Not just less pain, none !!

To be honest, this has to be the best cycling purchase I've made. The pain has gone, my pedal stroke seems more efficient, and I appear to be able to go faster and further.

Have a look at how your foot strikes the ground, if it's not completely flat (which is rare) you may well benefit.

The image below shows pronation and supination. The image below is a left foot.



When you pedal, ideally your knee should track in a vertical plane. I'd bet that it moves from left to right, as it does with most of us. The wedges will help to correct this, improving your efficiency and taking stress away from the knee.

Read the web site and buy some wedges, I but you find they help !!!

[/img]

staffdfr

That sounds like the very thing! I can add promation to a long list ofmy bad habits. My mum never warned me about this one!

Will get some wedges sorted.

cheers matt!

Brushiemma10w

I've been road-biking since April and have had increasing pain on the outside/back of my left knee which is getting steadily worse despite my rapidly declining mileage and a two week complete cycling break. Did 22 miles last night and am in a good degree of pain, especially when i lift my left leg to climb a stair.
My suspicion is that it is a bike fit or cleat issue or even a degree of pronation/supination and this thread has now prompted me to go to my LBS.

To the OP, let us know if/how you rectify this problem.

Philby

Perhaps you should go to a physio or doctor who might give you a more accurate diagnosis. You haven't mentioned where and how your knee hurts - it could be one of numerous problems and you could make it worse if you try and self diagnose and treat.

Barrzy257

Been suffering myself also, but my pain is in the front right/centre of my left knee only, just below my knee cap. Tried different cleat position and can't adjust them any more, have floating cleats also, I do pronate in my general walking so will be trying some of these inserts. Unless somebody ca recommend something else which is causing my pain?

starbug

I just thought that I would share my experience of knee pain and fingers crossed, how I have largely dealt with it.

My 'old' riding style was basically how not to ride a bike.... low cadence, foot too far forward on the pedal and saddle too far back. I used to roll my knee inwards and my foot out on one side which until it was pointed out, I had never noticed. I couldn't even ride 5-10 miles without problems!!

Specifically, the pain in my knee was straight over my knee cap and the next day it was painful to walk down stairs. There is a medical term which i forget.... After correcting all of the above - high cadence (90-100rpm I believe is correct?), ball of foot over pedal axle and front of knee over pedal axle, things got better but not completely fine.

I believe that what has been the big difference is stretching!! I started building up the mileage, and BEFORE and AFTER I stretched my hamstrings, quads and calf muscles. Then the next day even when not riding.

Been doing this for a couple of months and over the last few days I did 50 miles and 40 miles with a day in between with no problems. I maintained around 16mph avg with routes including Box Hill so I am happy with my progress.

Clearly I am no expert, I just read everything I could on the internet and also saw a physio (it was he who pointed out knee rolling inwards!!). I hope this might help some people with a similar problem. Stretch Stretch Stretch

mfin

An alternative to the wedges which worked for me is using a pair of wedges that go under the insole in the shoe, I have specialized and you get two pairs for pronate with a pair of specialized footbeds (insoles) and one pair for supination. If you pronate loads you can put in both pairs. As I remember the thick side is 1.5mm and it tapers to good as nothing on the other side.

Someone might even have some spares they dont need if you ask around, cos lots of people buy the footbeds.