outer knee pain. cleats or something else?

prhymeate
prhymeate Posts: 795
edited February 2014 in Training, fitness and health
5 weeks ago I was on a 45mile ride and noticed the outside of my knee aching towards the end. After getting home and stopping it really hurt to put any weight on it but by the morning all the pain was gone. I figured I'd pulled something and spent the next two weeks off my bike anyway as I had laser eye surgery the following day.

Since getting back on my bike, any ride over 15-20 miles and it starts to ache again. I have read the bikeradar guide about knee pain and understand that my cleats might need adjusting slightly. My only reservation is that I've been riding with the same set-up for the last 18 months, cycling similar distances, and haven't had any troubles at all until last month. They are SPD's, not SL's for what it's worth.

Is it possible it could just be a strain that I need to take more care of? Or something else? I don't know a lot about the physical side of cycling but I just wanted to check before tinkering with my pedals and/or shoes. Thanks

Comments

  • ride_whenever
    ride_whenever Posts: 13,279
    how are the cleats worn???
    Neeermad
    Carbon 456
    456 lefty
    Pompino
    White Inbred
  • prhymeate
    prhymeate Posts: 795
    ride_whenever wrote:
    how are the cleats worn???

    They don't look very worn at all other than having the black coating scratched off. I have my pedals on the loosest setting, would it be worth trying to tighten them a bit?
  • ride_whenever
    ride_whenever Posts: 13,279
    can you post a picture. Don't bother tightening them up
    Neeermad
    Carbon 456
    456 lefty
    Pompino
    White Inbred
  • prhymeate
    prhymeate Posts: 795
    yep, no problem.

    9by9e45.jpg
  • prhymeate
    prhymeate Posts: 795
    Same thing today. My knee has been fine all week when commuting 4/5 miles each way. Did 25 today and almost as soon as I got over 15 it started to ache again. Any insight would be appreciated.
  • adam0bmx0
    adam0bmx0 Posts: 263
    Some material for you to read;

    http://www.alexreisner.com/blog/it-band

    http://triathlon.competitor.com/2013/04 ... tion_74117

    http://sportsmedicine.about.com/od/knee ... d_Pain.htm
    If the bar ain't bending, you're just pretending
  • prhymeate
    prhymeate Posts: 795
    Cheers for the replies guys. I realise an online forum might not be the best place to get health advice, but I just wanted to see if I could try a few things out.
    I did stretches the day before and also on the day, using my roller and it still happened. I'll take a look at those links Adam, thanks.
  • forestnot1
    forestnot1 Posts: 244
    Suffering with exactly the same problem. Off for a bike fit and to see knee specialist in next week or so, will let you know how it goes and what they say.
  • ai_1
    ai_1 Posts: 3,060
    I'd caution against assuming that the bike setup has anything to do with it.
    It might but if you haven't changed anything it may well not.
    Anyone mentions any pain or discomfort on this forum and the bike fit is instantly blamed. Often bike fit may be at fault but it shouldn't be a default assumption.
    In this case it's quite possible that you have a patella tracking issue and it may have nothing to do with the bike fit but rather a lack of strength in the stabilising muscles at the knee. Or I may be completely wrong too! Point is - go to a physio, try and get a diagnosis (not always clear cut with knees) and go from there. Changing set up of your bike just in case with no real idea what the problem might be is pretty futile. Addressing these issues early usually makes them easier to address so don't waste time tinkering. By all means get a bike fit if you're not sure it's set up properly but give priority to the physio.
  • forestnot1
    forestnot1 Posts: 244
    Agreed. Off to see a muscular skeletal physio about it and have a new bike so am getting a fit done to see if there's any obvious which the trained eye can see.

    Either way it's a bit of a nuisance as like 'prhymeate' I felt fine before and was going when so it's a bit of an unwanted setback.
  • Stalin
    Stalin Posts: 208
    Ai_1 wrote:
    I'd caution against assuming that the bike setup has anything to do with it.
    It might but if you haven't changed anything it may well not.
    Anyone mentions any pain or discomfort on this forum and the bike fit is instantly blamed. Often bike fit may be at fault but it shouldn't be a default assumption.
    In this case it's quite possible that you have a patella tracking issue and it may have nothing to do with the bike fit but rather a lack of strength in the stabilising muscles at the knee. Or I may be completely wrong too! Point is - go to a physio, try and get a diagnosis (not always clear cut with knees) and go from there. Changing set up of your bike just in case with no real idea what the problem might be is pretty futile. Addressing these issues early usually makes them easier to address so don't waste time tinkering. By all means get a bike fit if you're not sure it's set up properly but give priority to the physio.

    This is most excellent advice.
  • keef66
    keef66 Posts: 13,123
    Sounds like you may have inflamed your I.T. band through over use. Google ITB and try the stretches / foam roller you'll invariably find.

    I get it if I suddenly up the mileage and neglect the stretching.

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