Knee pain...

Hobbers85

Dear all

I have just started commuting a 33 mile round trip. I have done this four times. In between the second and third rides I did a 35 mile ride without stopping after which I had pain in my right knee (left hand side). I read the useful article on here re knee pain and have adjusted to cleat to the outside of the right shoe. However, this hasn't completely improved things. I didn't have this problem before I started using clipless pedals so I think it must be linked. I'm concerned that I'm doing my knee long term damage cycling in this manner, does anyone have any tips or suggestions that would be great.

Hobbers85

To clarify, its medial knee pain...

The Rookie

Saddle at right height? A sadlle to low is a sure fire route to knee pain.
Keeping your knee's warm? (note - no muscle so they get chilled when they need to be warmish to operate smoothly)

Simon

EKE_38BPM

Did you adjust your saddle height when you moved from toe-clips/platform pedals to clipless?
The change in stack height may have changed when your pedal system changed and that could put your knee out of the optimal position.
Pushing too high a gear? If your body rocks when you pedal, you are pushing too high a gear (and you are called a nodder). Its kinder on your body to pedal faster (spin) in a lower gear. Its good for your stamina too.
Warming up may help, but I don't know anyone who does that. Maybe just ride at a lower intensity for a mile or so before turning on the awesome. I wish I had this option. Just about every direction from my house is uphill so I don't get a warm-up period, just straight into hard pedalling for me and sometimes its hard.

sketchley

Saddle too high or too low, or too far forward or backwards can all do this. I've had it bad when changing bike last year, took me a while to get it right. EKE may of hit the nail on the head check regarding the change to clipless as it may of changes the height between the bottom of your foot and the middle of the pedal spindle and you'll need to adjust seat height to match. Also I have two pairs of cycling shoes and the sole thickness is different by about 1/2 inch which is enough to start knee pain.

Also when not clipped in you foot is free to move, it maybe you had the wrong position before but you foot move on the pedal to stop any pain, this doesn't happen when you are clipped in so getting the correct position will help. There are a few one line guided to aligning saddle height and position. Here's one http://sheldonbrown.com/saddles.html#adjustment

il_principe

Hobbers85 wrote:

Dear all

I have just started commuting a 33 mile round trip. I have done this four times. In between the second and third rides I did a 35 mile ride without stopping after which I had pain in my right knee (left hand side). I read the useful article on here re knee pain and have adjusted to cleat to the outside of the right shoe. However, this hasn't completely improved things. I didn't have this problem before I started using clipless pedals so I think it must be linked. I'm concerned that I'm doing my knee long term damage cycling in this manner, does anyone have any tips or suggestions that would be great.

Which pedals are you using and do they allow for "float" i.e lateral movement of the foot.

Hobbers85

Thanks guys.

Sketchley - What's EKE?

IP - The pedals were included with the bike (Genesis Day One Alfine), flat on one side and clipless on the other. I can post a pic if that helps. I'm not sure about float.

sketchley

Hobbers85 wrote:

Sketchley - What's EKE?

Who you mean. memberlist.php?mode=viewprofile&u=506785

EKE_38BPM

Hobbers85 wrote:

Thanks guys.

Sketchley - What's EKE?

EKE=me.

Hobbers85

Ahh, I see.

Well it's a new bike so I've only ridden it clipless (apart from 6 miles at the start) and no I haven't changed the seat height from when I was fitted (which was with trainers).

Thanks.

il_principe

Hobbers85 wrote:

Thanks guys.

Sketchley - What's EKE?

IP - The pedals were included with the bike (Genesis Day One Alfine), flat on one side and clipless on the other. I can post a pic if that helps. I'm not sure about float.

From Sheldon:

Float
A property of a clipless pedal system that allows the rider to rotate the foot within limits, as opposed to a fixed cleat which holds the shoe at a fixed angle in the yaw axis. Float helps to avoid knee problems, though for many cyclists it is sufficient for a cleat to be adjusted correctly. Most people toe out.
Pedals with float allow you to rotate your heel inward or outward to some extent before disengaging the cleat.

I had knee pain using SPDL, switched to Speedplay which allows for free float (set by the user) and knee pain went away.

MarksMintness

This thread has been useful for me as I've had a little knee pain in the colder weather so might seek out some added knee insulation as I only wear cheap Decathlon leggings. Also i didn't adjust saddle heigh when I recently went to SPD-SL pedals so might need raising a cm or two.
Cheers

Hobbers85

IP - I've had a look on wiggle and all the speedplay pedals look expensive. Can you recommend a pair. Thanks.

il_principe

Hobbers85 wrote:

IP - I've had a look on wiggle and all the speedplay pedals look expensive. Can you recommend a pair. Thanks.

I'd recommend popping into a decent LBS first and chatting to one of the more knowledgeable members of staff. Knee pain can be caused by a few things and it's better to nail down which it is before spending any money.

AFAIK Speedplay are the only system that offers free float. Afraid they are not cheap, but the cleats last a lot longer than other brands so it balances out in the end.

Hobbers85

I went to my LBS at the weekend and they have said this is a specialist area and therefore they can't assist.

Can anyone suggest a company/inidivual in the SE who can advise me? I'm based in Surrey so pref local. Thanks.

davis

Hobbers85 wrote:

I went to my LBS at the weekend and they have said this is a specialist area and therefore they can't assist.

Can anyone suggest a company/inidivual in the SE who can advise me? I'm based in Surrey so pref local. Thanks.

Pffft. Poor show by the LBS.

Scherrit at The Bike Whisperer is in Ealing, and he's well worth the trip. I drove up from Sussex and learnt a whole bunch of stuff, some of it about bikes.
Failing that try another LBS. Specialized BG stores are at least probably ok, on account of their fitting service.

mrc1

davis wrote:

Hobbers85 wrote:

I went to my LBS at the weekend and they have said this is a specialist area and therefore they can't assist.

Can anyone suggest a company/inidivual in the SE who can advise me? I'm based in Surrey so pref local. Thanks.

Pffft. Poor show by the LBS.

Scherrit at The Bike Whisperer is in Ealing, and he's well worth the trip. I drove up from Sussex and learnt a whole bunch of stuff, some of it about bikes.

+1 million to Scherrit

mrc1

Also this depends on how much riding you have done previously, but 35 miles for a commute is a considerable distance (especially if you are doing it several times a week) so make sure you give your body and knees time to adapt if this is a considerable step up in distance/repetition from your normal riding.

jonginge

mrc1 wrote:

Also this depends on how much riding you have done previously, but 35 miles for a commute is a considerable distance (especially if you are doing it several times a week) so make sure you give your body and knees time to adapt if this is a considerable step up in distance/repetition from your normal riding.

I was thinking this. Muscle adapts much more quickly than tendon to increased workload. The consequence of this is that sometimes the muscles cause mistracking of the knee. Take it a bit easier, do a bunch of stretching and otherwise recuperate. The tendons should catch up with the muscles at some point.

Hobbers85

Thanks for the responses. I'm a fit guy and play a lot of sport. I appreciate that you need to give your body respect but the pain feels more like that knee is being put slightly out of alignment rather than an ache which I would associate with overuse. I'll give the stretching a go and 'phone Scherrit!