Patellar Tendonitis

junglist_matty

Anyone else got this? ...If you don't, it sucks and you're lucky!!!

I've had 6 weeks off the bike now, and I'm itching to get back on it, earlier this week did a very light ride but the knee felt like it was right on the edge of flaring up again, if I were to push even moderately hard, it would definitely go again.

I've ordered a patellar strap to see if it helps, was wandering on any first hand experience of cyclists with this and how they overcome/cope with the pain?

Robin123

First up - you have my sympathy! I had it very badly a few years ago and lost an entire year off the bike it is a total nightmare.

My advice would be to avoid using a patellar strap. It might help mask the symptoms, but the pain will still be there. I used a patellar strap and can only conclude that it made the problem worse (I ended up having surgery - not recommended!)

The best exercise you can do is a deep one legged squat, on a decline board (i.e. with your heals higher than your toes). I found this to be a great help in developing muscles to stabilise the knee joint.

Think about stretching thoroughly too - I find that tight hip flexors, quads and hamstrings can all give me a bit of soreness in the knee if I'm not careful.

Finally, think about getting a professional bike fit. It is expensive, but if it keeps you on the bike it has to be worth it. I had a Retul fit and have not had any serious problems with knee pain since.

Good luck!

DiscoBoy

Yep. I had it a few years ago, and it resulted in me not really cycling for about 3 years. Then I got cycling again this spring and summer without issues, and it came back in October.

I'll be getting back on the bike in the next few weeks I think.

A Retul fit is on the cards for me too, I think.

moscowflyer

It cost me more than a year of not being able to do anything because I tried to run through it, ended up having an operation to sort it. My advice is to see a physio or get a referral to a knee specialist, and don't try and battle through it.

dennisn

FWIW steroids tend to be very helpful in easing the inflammation of tendonitis cases. Pounding your way through it won't generally work and you may, and most likely will, end up worse off. Stretching is also very helpful.

skinnyrider

Walk away from physical activity until it's gone. Keep riding/whatever on it and its going to get WORSE.

alexvam

You need to find a very good muscular/ cycling specialist who will be able to tell you why you got it. It is very likely that you have a muscular imbalance that has caused it and it will only re-occur unless you address the imbalance- it happened to me but I managed to catch it very early and see a specialist- North West Spine Clinic. Muscular tests/ examinations and then corrective exercises for under-active glutes and I am rolling again!

junglist_matty

Cheers for input chaps, helpful indeed.... I've ridden three times in the last 2 months; and only at very easy recovery pace (i.e. 12-14mph average on a flat ride with no hills), trying to see how it would feel, but it's not too great, it's only painful if I push so obviously didn't push as don't want to damage it.... After pretty much 2 months rest, I'm going to take rest for the rest of this month and then book myself to see a physio start of May.... Hopefully can get it sorted by the middle of the year!

fit2ride.cc

I suffered from this for a few years in the dim and distant and the potential causes are many and varied.
In my case, foot support was the root of the issue, which was easily resolved.
I'd be happy to talk it through; contact details are on the site if you feel it would help.

skinnyrider

I'd book yourself into the physio now.

As it's by doing strengthening exercises and stretching that you'll fix it.

Lots of ice and anti-inflammatories will help it go away. But it won't fix it.

fit2ride.cc

As others have intimated, you need to break this down into two separate issues.
First, resolve your current symptoms via physio/rehab/medication.
Second, discover the cause to prevent recurrence.
Doing either without doing the other is unlikely to bring long term resolution.

olake92

I had quadriceps tendonitis during late January/early February and then achilles tendonitis which is healing up now after 2 or 3 weeks (the quads healed in around the same time). I had to train through both, averaging over 15-20hrs/week and even did my team training camp with it, which was 25hrs in 6 days.

My recovery goes like this: I found that I didn't have to take anything more than two days off with adequate stretching and foam rolling (adequate is everyday, every muscle group in the lower body). I started riding again after two days and then began taking ibuprofen 3x/day (with paracetamol while training) for 10 days, which is the max prescribed dose. Stretching twice a day, foam rolling in the evenings. I probably did too much foam rolling, so would suggest every other day, as did my physio.

You have to look to the cause of the tendonitis, which will most likely be a tight muscle group or imbalance. If you can afford a sports massage, they can work wonders! They also help in pinpointing the tightness in your muscles and therefore where your foam rolling should focus. If your tendonitis starts to heal up, begin strengthening exercises and continue the stretching/foam rolling.

I found this website to be incredibly useful http://www.fix-knee-pain.com/patellar-t ... endonitis/ - essentially read it through and do everything it tells you to, which is basically what I've written!

The most important advice I can give is stretch and foam roll religiously and thoroughly. If you don't have to ride, take the time to rest while following all of the advice - I'm sure my recovery slowed because I had to train through it.

junglist_matty

olake92 wrote:

I had quadriceps tendonitis .....

Thanks very much for this useful info, I'll read up on this; I'm waiting till the end of the month to book a few physio sessions, the knee is now fine for everyday use, don't have any pain at all walking up stairs etc, however, I have tried a few light rides and after only a few miles the pain has got pretty bad, I tried the strap, but it did nothing and was uncomfortable so that lasted all of a couple of days!

I'm itching to get back on the bike and get out and about, especially missing all this good weather over the last few weeks has been really frustrating!

junglist_matty

Well it put me off the bike for 17 weeks.... Now I have to be really careful in recovery not to go too hard on the knee, sucks, but it's really good to be back on the bike; on a positive note, it's lovely and warm weather for making a recovery!

bernithebiker

I've been having knee pain too - after 20 years trouble free cycling, it appeared last Xmas.

I think I've tracked it down to cleat position as I changed shoes back then.

I had lined my cleats up dead straight, but I walk a bit 'duck-like' so straight isn't natural for me.

So I've now given my foot a slight inward cant (heel in towards frame) and this seems better.

Hopefully this'll work for me.