Knee injury - what to do?

[dr-ivan]

The weather has been wonderful since I started this year's outdoor season, and I have used all the time I could on my road bike outside (around 800 TSS per week for the last 6 weeks, up from the 400 a week I did on my trainer during the winter). In hindsight, that might have been a too sudden increase in intensity and time spent in the saddle.

In any case, while taking a 60km trip yesterday I suddenly felt pain in my right knee. It subsided quickly, though I could feel tingling throughout the remaining hour of the ride. After coming home and stretching the pain subsided in its entirety.

I have been fortunate since taking up road biking, and have never had any injuries during the past few years. The question is - what now? How long do I have to be off the bike? Should/can I do some running instead to keep up my cardiovascular fitness? How gradual should my return to cycling be? Do I start from zero, and how fast should I build up intensity?

I am worried that the rest of the summer cycling season will be ruined due to this. Besides, I was initially planning on participating in a 450km 3-day ride in June.

Does anyone of you have any good advice for me?

 

[vickster]

I wouldn't embark on a running programme with an undiagnosed knee issue for sure, running can be horrible for knees! If a one off, probably nothing to worry about but rest for a few days, elevate and ice if any swelling. Swimming is a good alternative cv fitness activity as non impact

If it persists, see a doctor or a sports physio, all assuming the bike set up is ok. Spin up hills not grind is the usual advice too

What does TSS mean by the way?

 

[fossyant]

It was only yesterday. Probably a twinge. Just carry on. If it persists then you have an issue.

 

[Kies]

Listen to your body. Have a few days off and then get back to it gradually

 

[MikeG]

Are you sure it isn't an IT band issue? This results in pain on the outside of the knee, but it isn't actually a knee injury.

The usual advice applies: ice, anti-inflammatory tablets, and rest if necessary. If it recurs, see your doctor or physio.

 

[Asa Post]

What does TSS mean by the way?

It's a way of quantifying effort, often associated with power meters.
http://home.trainingpeaks.com/blog/article/what-is-tss

 

[Supersuperleeds]

It was only yesterday. Probably a twinge. Just carry on. If it persists then you have an issue.

This. I hurt my right knee last week (not sure if it was on a ride or after), so since then have worn a knee support for my riding and just taken my time when out, either it will hurt so bad I will go to the doctors or it will heal itself, either way I have carried on riding.

 

[vickster]

Or it'll get worse, which may or may not correlate with pain ... chronic knee injuries are an absolute ******* to get rid of

You need to understand what is causing it, overuse, inflammation, a mechanical issue, muscle imbalance, something torn, exposed bone...

 

[fossyant]

This. I hurt my right knee last week (not sure if it was on a ride or after), so since then have worn a knee support for my riding and just taken my time when out, either it will hurt so bad I will go to the doctors or it will heal itself, either way I have carried on riding.

Same here, had a twinge a few weeks back, carried on, and it's gone. No need for the OP to panic.

 

[Old Plodder]

Likely too much too soon, but always 'listen to your body'. Don't go running! If needs be, go walking.
Probably by using lower gears & not pushing yourself for a couple of days, after having a day off, all will be well again.

 

[Widge]

Running etc...even swimming ....can be very taxing on knees; and I can can understand when you get a worrying twinge from cycling. BUT - cycling can be very low intensity on knees if your set-up/fit are good.

I fell on both of mine a few years ago. Shattered and compressed the cartilage. I honestly thought I'd never walk again but time eventually healed it. I'm still aware that I have potentially 'dodgy' knees but have learned to recognise the symptoms and take care of them if I get a twinge. Knee supports work well (for me...ymmv - not too bulky...just a bit of 'Tubigrip' hits the spot...) plus any sort of embrocation that floats your boat. Anti-inflammatory are a good idea if you are encountering a sporadic 'flare-up'. Just be kind and sensitive to your body. Rest is as good as a cure sometimes.

HTH

w

 

[Mile195]

Don't mess about with knee problems. If it doesn't feel right then either stop riding, or slow down significantly when you do. DON'T work through pain - you risk messing it up more and taking ages to recover.

As has been said already, you can try to continue riding but push off in low gears and change down in good time for hills, rather than pushing harder. If that causes pain and twinges too, then stop altogether and rest for a few days.

Also check your cleats are lined up correctly. I find mine don't have to be far out before I start getting knee pains. Oddly, I have to have mine set up so my left foot faces straight forward, while the other must be ever so slightly pointed outward.

 

[screenman]

I am qualified to write about knees as I have two of them and I fix dents for a living. So I will give you all the advice I can that I am sure will benefit you.

 

[Widge]

Thanks, screenman.

 

[Soup890]

I was doing some leg work out in the gym about 2 years ago the type of machine you sit on and there is a weighted bar that rest along your feet. You raise and lower your legs I was lift about 20kg and did 12reps my right knee started to hurt. I knew it was time to stop. It still hurts to this day.