Left knee pain

Rodders30

Thats good then

Yea, my hips are bad too for flexibility and IT bands are tight. Its almost becoming a part time job doing all the stretches!

Calpol

Rodders30 wrote:

Thats good then

Yea, my hips are bad too for flexibility and IT bands are tight. Its almost becoming a part time job doing all the stretches!

Good that you are making progress. I think i have similar issues. I am working on strengthening the VMO and glutes. My issue isnt by any means chronic but I could feel it flaring up again just as I am making real fitness progress!! Keep us updated on how you are going.

Rodders30

Bah. Went out on an 80 miler and knee hurt after 40 miles. Especially if you stop for a pee then set off again.

I guess choices are, speedplays, more wedges under cleat or anti infamitry pills.

Not too bad after a few ice packs when home.

Werbo

I had knee pain at the start of the year it made riding miserable. I trued everything seat post hight, seat back and forward, footbeds and cleat positions all over the place. In the end I went to specialized in Chester, they put my cleats as far back as possible as I had it more forward towards the balls of my feet. It was almost instant relief and not a problem even on 100 mile + rides.

Rodders30

Cleats were moved back on my bike fit. It really improved up to 40 miles. But beyond is still painful

Calpol

I have a similar issue to the OP. More noticeable on the left leg, medial side of the knee extending to where the quad tendon attaches at the top of the shin. I actually think a lot of it is due to muscle imbalance between the powerful quad muscles and the vastus medialus oblique (VMO). I have done a fair bit of tinkering to my set up in order to moderate this. Personally I reckon a lot of my issue is brought on by riding at too high an intensity ie pushing too hard too soon. My fitness is much better this year than it has been for years however this has led to me pushing on in order to raise my average speed on rides.

I also have a number of biomechanical issues of a longstanding nature but cycling aggravates these much less than running did. Here's a summary of what I have done to help try an prevent this issue becoming chronic.

1. Recovery rides at lower intensity HR zone 2-3 only and cadence >80rpm
2. Icing periodically after a ride
3. Slight saddle height increase c 4-5mm
4. Cleats moved outboard but angled slightly "toe out" - I looked at how my feet were oriented when sitting on a table and letting my legs hang in the natural position. Both feet are in a slightly toe out angle so I have loooked to allow this replication on the bike
5. Massage quads with hands and also foam roller
6. VMO strengthening exercises - I use resistance bands, balance board, one leg squats, leg raises - search google for them
7. Stretching hamstrings and abducters. Lunges are quite good for this.

I am trying to resist going for a bike fit as I actually feel pretty comfortable on it and I am not sure much would be changed. The only thing I might gain is a bit of precision. For them mean time I need to resist the temptation to over train and continue to recover well whilst remediating any inflammation.

Rodders30

Im trying not to buy the speedplay pedals, i've spent so much money trying to sort this out with bike fits and physio. But I keep reading how bad Look pedals are and how good speedplays are and solved peoples problem over night.

As for the bike fit, perhaps I did this too early, its helped, but not solved it fully. Good money spent or not, hmmm... I guess every little helps.

Icing deffinatley works! It was weird cycling to work this morning, a weird clunk/pop from behind my left knee. After a while it went, I assume once warmed up.

so I could hold off on the pedals and try some anti inflammatories, or just go for the pedals now....hmmmm....

Still continuing with stretches etc....

Rodders30

Ordered some speedplays. I guessed i would have bought them at some point so why not now lol.

spinndrift

I'm now struggling with a knackered knee too.

In 1998 I snapped a cruciate and damaged the meniscus in my left knee and then didn't ride for 10 years. I started riding again 4 years ago and have completed LEJOG, Paris to Blackpool and various sportives with no problems (I had a full bike fit and ride speedplays). I've had no trouble whatsoever with the bad knee then riding in the Alps on Sunday I got pain riding up the Col de la Morte and by Alpe d'Huez I couldn't even pedal on the flat.

Offto the docs when I'm home to see the damage.