Knee injury advice
chaycurtin
Posts: 14
Hello there.
Long time lurker on the board, after some advice hopefully.
Basically my knee is a bit on the knackered side. I started cycling back in August/September time and quickly started to build the mileage and pace.
At first I started to get a bit of a dull ache on my kneecaps after a ride. I went for a bike fit and this quickly solved the issue which was a relief. This was back in October/November time.
Everything was going great, no pain in my knees whatsoever, up until Strava set the Endura challenge which I foolishly signed up for. For anybody that doesn't know what that is, you had to cover 500km between Christmas Eve and NYE.
I started the challenge on Boxing Day. Prior to this I was averaging 130 miles a week made up of a club run on a Saturday at 60 miles and a few 30mile rides during the week. After starting the challenge on the Boxing Day, I covered 200 miles over 3 days; obviously this was more than what I was used to and most likely the cause of my issue. Half way through day 3 and I felt a niggle in my right knee. It wasn't actually that bad at the time and it wasn’t until I got home, put my feet up the issues began. Basically my right leg was fine when straight and fine when flexed but any movement in between was agony. It was giving me massive pain when moving from a seated position to standing and vice versa. Thankfully walking isn't that bad as the leg is more or less straight.
After this, I obviously left it a week as it was painful to do anything let alone cycle. I ended up going to see a private physiotherapist to try and speed the healing process up. He basically said that it was due to muscle fatigue, more specifically the VMO muscle which was being overpowered. I agreed with him as the outside of the leg has grown significantly compared to the VMO.
He has given me stretches to do every day and im now doing 1 hour or stretching/foam roller work a day to try and sort this.
I went for a steady 40mile ride a few days after the session and the same thing happened again, niggle on my right knee during the ride and then massive pain after the ride. Since then I have been off the bike as I really want to get it sorted asap.
I have now had over a week off again and there has been no improvement at all. Ever since that first ride before NYE my knee has never been the same, even whilst walking I can feel it tweaking even if it’s not painful. I have only done the one 40 mile ride since before NYE and the fact it hasn’t changed is worrying me a fair bit.
Today I went to the doctors to see if they could do anything for me. I found them disinterested seen as I could walk on it fine. They have given me some anti-inflammatory tablets but I fail to see this doing much as I ice the knee twice a day and that hasn’t improved things yet.
Any ideas, stretches, information will be much appreciated as I intended on doing some racing this year but going on how my knee is at present, any training is out of the question at present.
Sorry for the essay!
Cheers
Long time lurker on the board, after some advice hopefully.
Basically my knee is a bit on the knackered side. I started cycling back in August/September time and quickly started to build the mileage and pace.
At first I started to get a bit of a dull ache on my kneecaps after a ride. I went for a bike fit and this quickly solved the issue which was a relief. This was back in October/November time.
Everything was going great, no pain in my knees whatsoever, up until Strava set the Endura challenge which I foolishly signed up for. For anybody that doesn't know what that is, you had to cover 500km between Christmas Eve and NYE.
I started the challenge on Boxing Day. Prior to this I was averaging 130 miles a week made up of a club run on a Saturday at 60 miles and a few 30mile rides during the week. After starting the challenge on the Boxing Day, I covered 200 miles over 3 days; obviously this was more than what I was used to and most likely the cause of my issue. Half way through day 3 and I felt a niggle in my right knee. It wasn't actually that bad at the time and it wasn’t until I got home, put my feet up the issues began. Basically my right leg was fine when straight and fine when flexed but any movement in between was agony. It was giving me massive pain when moving from a seated position to standing and vice versa. Thankfully walking isn't that bad as the leg is more or less straight.
After this, I obviously left it a week as it was painful to do anything let alone cycle. I ended up going to see a private physiotherapist to try and speed the healing process up. He basically said that it was due to muscle fatigue, more specifically the VMO muscle which was being overpowered. I agreed with him as the outside of the leg has grown significantly compared to the VMO.
He has given me stretches to do every day and im now doing 1 hour or stretching/foam roller work a day to try and sort this.
I went for a steady 40mile ride a few days after the session and the same thing happened again, niggle on my right knee during the ride and then massive pain after the ride. Since then I have been off the bike as I really want to get it sorted asap.
I have now had over a week off again and there has been no improvement at all. Ever since that first ride before NYE my knee has never been the same, even whilst walking I can feel it tweaking even if it’s not painful. I have only done the one 40 mile ride since before NYE and the fact it hasn’t changed is worrying me a fair bit.
Today I went to the doctors to see if they could do anything for me. I found them disinterested seen as I could walk on it fine. They have given me some anti-inflammatory tablets but I fail to see this doing much as I ice the knee twice a day and that hasn’t improved things yet.
Any ideas, stretches, information will be much appreciated as I intended on doing some racing this year but going on how my knee is at present, any training is out of the question at present.
Sorry for the essay!
Cheers
0
Comments
-
Sounds like a chronic inflammation simply from over-doing it - tendons and ligaments take far longer to develop than your muscles. Rest, ice and anti-inflammatories are the recommendation - you might also want to take glucosamine and fish oil supplements to help with cell recovery.
Selected exercises will help build strength and stability.
In terms of riding, lower saddle a touch and easy gears - if it hurts, rest - it can take 6-12 weeks for recovery.Make mine an Italian, with Campagnolo on the side..0 -
Thanks.
I will try the supplements out you have suggested.
6-12 weeks. That's mad, I was hoping for a quick fix but I guess I'll have to give it more time.0 -
Go and see a cycle specific physio if you can, where are you based? I had a similar issue but not as bad as yours sounds, spent a few weeks strengthening up the VMO and muscles in my butt. I spent a few weeks cycling shorter distances and only spinning easy gears, sticking to the 39 ring. Give it a bit of time and don't try and overdo it too soon as you'll only put yourself backwards.0
-
That might be my next step. Im based in between Leeds/York, ive been given a name of an ex cyclist turn physio in York so it might be worth a go.
I went on the turbo trainer late last night and kept it at a steady pace, although I could feel my knee niggling the whole time. 20 minutes was all I could put up with before it started to hurt. Interestingly afterwards it was pretty much okay and it certainly hasnt made it any worse today so I might just stick with 20 minute turbo sessions.0 -
Definitely see a physio rather than take advice from a forum
0 -
I've already seen a Physio, all be it just a general sports Physio. The reason I posted was to see if anybody had any 1st hand experience, and what they did to aid recovery.0
-
If you have got Private Health Insurance book yourself in with an Orthopeadic Consultant.
I had the same thing and had a split in my Cartilidge. When the knee was goign up and down it was OK - but anyhint of lateral movement would cause pain. This was all caused by overdoing it on a Sportive trying to get a good time.
Hope it clears up0 -
Quit cycling for 2 to 3 weeks. No training nothing. If you dont it will get worse and not recover. I was forced to take time out and its as well I did or it would have wrecked the leg.
Dont get back on the bike for a few weeks. If you can feel a niggle its because your body is saying stop. Resume training after the rest and stop as soon as you feel the niggle. Build up gradually. By trying to force it your making it worse.0 -
Unfortunately I don't have prive healthcare.
My problem is at the top of the pedal stroke, so the niggle happens when my right leg goes from the 9 oclock to the 3oclock postion on the crank. At the bottom of the stroke there is no pain.
Good advice though people. If I need a few weeks more off the bike, guess i'll have to stick it out.
Least the weather had made a turn for the cold so won'e be missing out to much with all the ice about.0 -
Have you though about getting a proper bike fit?
- 2023 Vielo V+1
- 2022 Canyon Aeroad CFR
- 2020 Canyon Ultimate CF SLX
- Strava
- On the Strand
- Crown Stables
0 -
Il Principe wrote:Have you though about getting a proper bike fit?
I already have. First thing I did as I had a bit of dull kneepain when I first started riding, bike fit sorted it straight away. I went back last Saturday and gave it a tweak over. Won't know if it's any better though as im not fit enough to ride yet....0 -
I'd echo others comments about not taking advice from forums but having suffered from PF syndrome in both knees I thought I'd share my experience.
My knee problems were the result of a number of factors:
1. Dramatically increased mileage. (About a 40% increase in monthly miles)
2. Poorly developed VMO.
3. Legacy damage from 8 years BMXing.
4. Weak hip flexors.
5. Some flexibility issues.
Things I did to recover (I doubt any of these things would have worked in isolation)
1. Rest. Dropped from 200+ miles a week to less than 50 which was all done in tiny gears.
2. Ice, ibuprofen and volterol to get the inflammation down. Careful with the ibuprofen it can damage the stomach lining, only take it on a full stomach and for a couple of days.
3. Remedial exercises. TKEs for my VMO, balance work and some hip flexor isolation exercises.
4. Checked my bike fit. I'd already had wedges fitted by Cyclefit (who I'd recommend) but went back to check that there wasn't another issue.
5. Foam roller. Daily use on the outside of both legs to loosen things up.
6. Stretches that focused on my glutes, vastus lateralis & hip flexors. Started doing basic core work twice a week with swiss ball exercises.
Don't think that once you've got rid of the problem it's gone for good. Being aware that I have the potential for knee issues I still do 3, 4, 5 and 6. Be patient with your recovery, I had issues in January 2011 and rode PBP that August without undue knee issues.0 -
Maglia wrote:I'd echo others comments about not taking advice from forums but having suffered from PF syndrome in both knees I thought I'd share my experience.
My knee problems were the result of a number of factors:
1. Dramatically increased mileage. (About a 40% increase in monthly miles)
2. Poorly developed VMO.
3. Legacy damage from 8 years BMXing.
4. Weak hip flexors.
5. Some flexibility issues.
Things I did to recover (I doubt any of these things would have worked in isolation)
1. Rest. Dropped from 200+ miles a week to less than 50 which was all done in tiny gears.
2. Ice, ibuprofen and volterol to get the inflammation down. Careful with the ibuprofen it can damage the stomach lining, only take it on a full stomach and for a couple of days.
3. Remedial exercises. TKEs for my VMO, balance work and some hip flexor isolation exercises.
4. Checked my bike fit. I'd already had wedges fitted by Cyclefit (who I'd recommend) but went back to check that there wasn't another issue.
5. Foam roller. Daily use on the outside of both legs to loosen things up.
6. Stretches that focused on my glutes, vastus lateralis & hip flexors. Started doing basic core work twice a week with swiss ball exercises.
Don't think that once you've got rid of the problem it's gone for good. Being aware that I have the potential for knee issues I still do 3, 4, 5 and 6. Be patient with your recovery, I had issues in January 2011 and rode PBP that August without undue knee issues.
I think this is really sensible and comprehensive advice. Basically the OP has over trained which will exacerbate any weaknesses or imbalances in the exercise activity. I am doing all of the above in this pre season period so that when I can start getting out on the bike a bit more then I am in a more flexible and ready state.0 -
Maglia wrote:I'd echo others comments about not taking advice from forums but having suffered from PF syndrome in both knees I thought I'd share my experience.
My knee problems were the result of a number of factors:
1. Dramatically increased mileage. (About a 40% increase in monthly miles)
2. Poorly developed VMO.
3. Legacy damage from 8 years BMXing.
4. Weak hip flexors.
5. Some flexibility issues.
Things I did to recover (I doubt any of these things would have worked in isolation)
1. Rest. Dropped from 200+ miles a week to less than 50 which was all done in tiny gears.
2. Ice, ibuprofen and volterol to get the inflammation down. Careful with the ibuprofen it can damage the stomach lining, only take it on a full stomach and for a couple of days.
3. Remedial exercises. TKEs for my VMO, balance work and some hip flexor isolation exercises.
4. Checked my bike fit. I'd already had wedges fitted by Cyclefit (who I'd recommend) but went back to check that there wasn't another issue.
5. Foam roller. Daily use on the outside of both legs to loosen things up.
6. Stretches that focused on my glutes, vastus lateralis & hip flexors. Started doing basic core work twice a week with swiss ball exercises.
Don't think that once you've got rid of the problem it's gone for good. Being aware that I have the potential for knee issues I still do 3, 4, 5 and 6. Be patient with your recovery, I had issues in January 2011 and rode PBP that August without undue knee issues.
Thanks for the advice, this is the 1st hand experience I was after.
I`m doing 1 hours worth of stretching a day including foam roller work. I will keep off the bike for now and maybe introduce low intendity turbo sessions after a few more weeks.0 -
Best of luck with the recovery. Build back up slowly, as a rule of thumb no more than a 10% increase in distance from week to week & stay away from hills.
For further reading I'd recommend getting hold of the book The Lore of Running. There's a great chapter on injury prevention in there, some of which I feel's applicable to cycling, along with a very good explanation of PF syndrome.0 -
Yes overuse injury caused by significant increase in training and impatience to get back and churn out more miles before ready is my thought as well. Classic bloke disease in fact. I've dramatically increased my mileage to compete in this blooming strava base mile challenge so I'm expecting some issues soon! Get rest and properly healed, do corrective excercises perhaps in the pool. Resume gently, spin high with low resistance and don't go out and do a hilly 40 just because ...0
-
But I like hilly 40`s
On a serious note, rest is the only answer. Fitness will be shocking by the time im back on the bike..... sigh0 -
Sounds like you've got tendonitis, usually caused by riding in cold conditions, took a couple of years for me to get over it. Try putting some hot embrocation on before you go out.0
-
I haven't read replys so I'm not sure if this has been mentioned. I have a problem with my right knee that causes pain under the kneecap on the tendon. I have something called tendonitis and it is due to the tendon being strained as my knee isn't in line. Basically my knee inverts rather than being straight due to muscles not being strong enough in the top half of my leg. This puts additional pressure on the tendon and causes pain. If this is the case I was told to ice two to three times a day for about 20 mins to get rid of pain. Then to do some exercises that don't involve pressure on the knee to strengthen muscles. Only when the pain eases did I start doing more strenuous exercise.0
-
2 posts about Tendonitus. I haven't actually looked into the condition. The physio didn't mention anything about the tendons so I don't think it is that unless he diagnosed wrong. The day my knee went, sort of speak was very cold so maybe it could be linked to the discomfort I am having.
Still, the worrying thing for me is that its been 3 weeks and I can still feel the niggle at all times during leg flexing.
Has anybody ever used one of the straps below? And did it help at all?
Cheers
0
