Help Dodgy Knees!!!

[Rustybucket]

Morning All

I overdid it on the bike a couple of weeks ago, I did around 400miles in a week (which is a lot for me!!!) Due to this my left knee was sore & I couldn’t walk properly afterwards. I rested up for 2 weeks & it seemed to improve – so went out for a 40 mile ride last Saturday, halfway thru it started hurting again. I have booked into having a bike fit next Saturday to make sure my bike is set up properly & am also going to see a sports physio to assess the knee.

Is there anything else I can do to get it mended & stop it hurting again ASAP. It’s really annoying me now that I can’t commute to work anymore & have to get the train/tube!

Thanks for any help & advice

 

[Koga]

For what it is worth, 400 miles in a week is lot for anybody, unless you are an elite cyclist, and or very fit and young.
I assume you went to the doctor to have it checked ? I suggest you rest until it has completely gone (could be 6 weeks) and then start with short distances and take it slow, build up from there.

 

[PK99]

For what it is worth, 400 miles in a week is lot for anybody, unless you are an elite cyclist, and or very fit and young.
I assume you went to the doctor to have it checked ? I suggest you rest until it has completely gone (could be 6 weeks) and then start with short distances and take it slow, build up from there.

I misread the op as 400miles in a month, and thought in not at all unreasonable. 400 miles in a week without training up to that is a hell of a lot.

 

[vickster]

Way overused probably. Hopefully no permanent damage done. I wouldn't go near a bike until you have seen the physio. Be warned knees can take months and months to improve

 

[Rustybucket]

EEEK im not liking the sound of this 6 weeks not riding! Im going to get FAT & unfit!!!
Hopefully physio will have better news....

 

[vickster]

Eat less and go swimming. Crawl not breaststroke

 

[ColinJ]

Assuming that you use clipless pedals ... Make sure that your cleats are set up correctly. Forget 400 miles, I managed to batter a knee into submission in less than 2 miles of riding! The problem was due to a new cleat bolted at the wrong angle to the sides of the shoe. It was subtle, but enough to twist my knee slightly out of its comfort zone during the pedal stroke.

I had to take it easy for about 3 weeks before my knee started to feel better.

 

[HeroesFitness]

For starters I would ice the problem area for 2 days for 15 minutes each day then hot and cold treatment for the same period of time doing 2 mins hot followed by 1 minute cold for 5 cycles giving 15 minutes for another 3three days, if the pain persists then go to a physio, reduce your distances by half but do a mix of endurance rides and some shuttle sprints.

 

[ColinJ]

Er, the cleat was fixed to the sole of the shoe, at the wrong angle relative to the sides!

 

[Rustybucket]

Thanks for the advice guys!

Its sods law ive just bought a new bike rack & Panniers for my hybrid and also a couple of new lights for the winter commute, guess these will have to wait - Instead I will now have to buy a £300 monthly train pass.
will work on other things at the gym instead!!!

 

[vickster]

You may find that spinning on an exercise bike on low resistance is fine

How far is your commute, 10 flat miles may be fine, just steer clear of long and especially hilly stuff

 

[Rustybucket]

40 miles round trip...

 

[vickster]

You'll need to take the train or take it slow until you see a professional. Chronic PFS would not be good, you could be looking at 6+ months at least potentially to recover, even if no damage to cartilage

Have you tried icing and an anti-inflammatory. Where is the pain in the knee? Is it swollen? Does it hurt at all other than cycling?

 

[Rustybucket]

You'll need to take the train or take it slow until you see a professional. Chronic PFS would not be good, you could be looking at 6+ months at least potentially to recover, even if no damage to cartilage

Have you tried icing and an anti-inflammatory. Where is the pain in the knee? Is it swollen? Does it hurt at all other than cycling?

Yes been putting an Ice pack on it daily. Mainly around the kneecap and a little to the right. Its not really swollen now & seems to be OK if Im not cyclinig.
But I will wait untill next Sat when I see this sports physiio - my bike fit is on the Sunday too - so will be interesting to see if my set up has anything to do with it.

 

[ayceejay]

Ice Compression and Elevation. If you can support the knee to restrict the movement during recuperation this will help too. I would guess (emphasize guess) that it is an over use injury and will get better with rest.