Instant knee pain

[maximus2012]

Hey, i jumped back into training a few days ago with some pritty hardcore hill sprints, foolishly i didnt warm up or start off lightly. 10mins later i had pain in both knees. Now 3 days later ive got an ache at the front of both knees and when i bend down or climb stairs i get sharp pains. Will this go away soon or have i done real damage in just tens mins of riding? Thanks kev.

 

[vickster]

Are you icing? Resting, i.e. no cycling?
If not better in a week, see a doctor or physio.

 

[fossyant]

Oh heck. Give it time. You need to warm up and down. It will get better but take it easy. If it lasts a while, I suggest a sports physio.

 

[albion]

Spin more and ensure the seat is a decent height.

The problem I find is that regular exercise creates its own pain killing effect, so you might only get to notice things amiss after a long rest period.

 

[TissoT]

Definitely spin more ... keep in the low gears when climbing slow !
unless you have the legs to sprit up in a high ish gear !
or try floating cleats for knee movement ... depending what pedals you use !
Take it easy ..

 

[DooDah]

Also, make sure your saddle is not too far forward. I recently changed saddles and in my haste put it too far forward and my knees hurt like hell for the whole ride. Properly set back now and no pain at all. Worth a look perhaps. I normally put the saddle so that my knee is over the pedal spindle with the cranks at 3 o'clock.

 

[maximus2012]

Thanks for the advice and quick replys. Ye sprinting in a high gear, wont be doing that again. Il rest and ice hopefully be back in action slowly next week.

 

[Berties]

Sounds like tight quads, a prescription of stretching from a good physio should do the trick,
I have to keep my quads long as I can and flexible other wise I get the same symptoms , aches like made if you squat down,always warm up and cool down

 

[maximus2012]

Its been a week since my injury, i think its getting better but still ache in both knees and pain when going up stairs, not been back on the bike ive tried to rest it as much as possible. Had a quick look online, said 4-6 weeks for recovery, then another site said 4-6months lol so bit of a difference there. I remeber when i twisted my knee and i couldnt walk about 2 years ago, but i cnt remeber how long it took to get better from that.

 

[maximus2012]

Ive also self diagnosed myself with patellar tendonitis, which i hope it isnt. Can i actually get this from one 10 min bike ride or am i being paranoid?

 

[vickster]

Have you seen a physio or doctor yet?

 

[maximus2012]

Not yet, gonna see a physio this week.

 

[vickster]

Sensible move - self diagnosis is risky to say the least

 

[samsbike]

Also try some light stretches particularly for the hamstrings