vickster
Legendary Member
There aren't, no one has given medical advice. But to seek medical advice if adjusting set up doesn't work
In kneed of advice
- Thread starter lejogger
- Start date
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There aren't, no one has given medical advice. But to seek medical advice if adjusting set up doesn't work
jarlrmai
Veteran
I'd agree with PFS as a likely cause especially with the sitting issue, I have it also.
What helps me
Stretch before and and after cycling, warm down with a walk around the block, I find the walking eases the stiffness and soreness.,
Do not sit down in a chair immediately after cycling.
If you are seated for work this makes things harder, get up and walk around standup more often, do stretches, rest your leg on a box so it's more horizontal.
Especially this stretch for me this is the one that really helps.
http://www.katysays.com/piriformis-holiday/
DO THIS ALOT!
Also general hamstring and quad stretching, go to a yoga classes to learn how to do these effectively.
Sports massage for the legs to help loosen up any tight muscles will also help, light myofacial foam rolling may help but it's not proven to be effective.
Go to a sports physio and ask them to asses your general leg and hip flexibility and provide specific exercises (greater hip flexibility will help you use your glutes improving your power as well)
Doctors are useless in these cases, they really only care if you are going to die or they will suggest surgery which often actually makes things worse.
What helps me
Stretch before and and after cycling, warm down with a walk around the block, I find the walking eases the stiffness and soreness.,
Do not sit down in a chair immediately after cycling.
If you are seated for work this makes things harder, get up and walk around standup more often, do stretches, rest your leg on a box so it's more horizontal.
Especially this stretch for me this is the one that really helps.
http://www.katysays.com/piriformis-holiday/
DO THIS ALOT!
Also general hamstring and quad stretching, go to a yoga classes to learn how to do these effectively.
Sports massage for the legs to help loosen up any tight muscles will also help, light myofacial foam rolling may help but it's not proven to be effective.
Go to a sports physio and ask them to asses your general leg and hip flexibility and provide specific exercises (greater hip flexibility will help you use your glutes improving your power as well)
Doctors are useless in these cases, they really only care if you are going to die or they will suggest surgery which often actually makes things worse.
jarlrmai
Veteran
Oh and I almost forgot the old tennis ball
http://myfiveminuteyoga.com/681/fiv...t-on-a-tennis-ball-to-loosen-your-hamstrings/
This is great for freeing up the whole back of the leg.
http://myfiveminuteyoga.com/681/fiv...t-on-a-tennis-ball-to-loosen-your-hamstrings/
This is great for freeing up the whole back of the leg.
rualexander
Legendary Member
Yes, I do the Piriformis stretch too now, after advice from my physio. As I understand it, a tight Piriformis causes lateral rotation of the femur which can put stress on the knee structures.
Cycleops
Legendary Member
- Location
- Accra, Ghana
I don't think I was criticing anything or anyone, it was merely a light hearted comment. But if I have offended you I apologise.
For sure get yourself referred to the physio. I did my knees in with some intense cycling/running about 4 years ago after which they never ever went back to normal, always painful in a niggling way.
Went to the physio and got told I had various muscle imbalances, so went away with a load of exercises to do... actually did them and my knees are unrecognisably better after just 1 month. I mean they still hurt every now and again but the way I see it, I've probably not corrected all my problems yet. Mine was that my lateral quads were totally dominating the medial quads and the imbalance meant my kneecap and the ligaments were all dragging sideways every time I tensed it so I had a non-specific ache bilaterally at the top of my kneecap and also around the side of my knees. Medial quads are still weak little wimpy things, but I actually notice them moving a lot more now and I'm in much less pain.
They may not be able to help you, but if it is a muscle problem then that's for sure the way to go. I wouldn't have an arthroscopy or anything orthopaedic/invasive until you've ruled out all else!
Went to the physio and got told I had various muscle imbalances, so went away with a load of exercises to do... actually did them and my knees are unrecognisably better after just 1 month. I mean they still hurt every now and again but the way I see it, I've probably not corrected all my problems yet. Mine was that my lateral quads were totally dominating the medial quads and the imbalance meant my kneecap and the ligaments were all dragging sideways every time I tensed it so I had a non-specific ache bilaterally at the top of my kneecap and also around the side of my knees. Medial quads are still weak little wimpy things, but I actually notice them moving a lot more now and I'm in much less pain.
They may not be able to help you, but if it is a muscle problem then that's for sure the way to go. I wouldn't have an arthroscopy or anything orthopaedic/invasive until you've ruled out all else!
Roadhump
Time you enjoyed wasting was not wasted
- Location
- The flatlands of South West Lancs
After suffering from knee pain for some time, a couple of arthroscopies which found nothing and only made things worse, I bought a couple of books from Amazon about treating knee pain. From these I developed a simple routine that I followed every day and after about 6 weeks the reduction in pain was very noticeable. Now and again I get a few niggles so I go back to the old routine and it does the trick after a couple of weeks or so. Might be better to see a physio first, as they will be able to assess your specific injury and tailor an exercise regime accordingly, but after doing so myself and not getting much improvement I resorted to self - help. I think the main thing is that if you get a programme of exercises to help, you really have to exercise self discipline and do them every day. Maybe if I had done that with what the physio showed me things would have improved sooner.
Last year when i started cycling again I started to get pain on the inside of my knee but a slight adjustment of my saddle height seemed to stop it - lucky I suppose.
Good luck
Last year when i started cycling again I started to get pain on the inside of my knee but a slight adjustment of my saddle height seemed to stop it - lucky I suppose.
Good luck
