Knee Pain after putting in more miles

[robbo891]

I have recently stepped up the amount of time and miles on my bike but have now started to experience pain what feels like bang on centre of the knee cap. After a 46mile saturday and 56mile ride monday i was hobbling about for 2 days.

Ok you might say rest between rides but I am doing C2C in August so worried my knees will not be up to it.

im 33 and in good shape, i lift weights daily, commute weekdays and do a decent ride at weekends but this is now holding me back and starting to effect my ride.

I have since increased saddle height and moved seat forward as per videos on Youtube (GCN) etc

Is there any exercises anyone can recommend? I would prefer gym based work rather than home stuff.

Cheers

 

[vickster]

See a private sports physio for an exercise programme tailored to you and your condition. Otherwise your knees may not be up to it!

Rest advised, probably upset the patella tendon or similar. Icing may help any inflammation

But seek professional help if not willing to rest to let it recover. Make sure you are spinning not grinding up hills etc

Are you stretching daily after cycling and the gym? If you are anything like me, you are over reliant on your quads and neglectful of all the other muscles in legs and bum!

 

[Joffey]

Maybe your cleats need adjusting? I had a bit of knee pain in my left knee and a quick adjustment of my cleat position sorted me out.

 

[vickster]

2 days hobbling suggests more than a dicky cleat although could be exacerbating the issue

Even with my knackered knees I'm not often rendered a hobbling mess. See a physio. If anything like here, you'll wait 8-12 weeks on the NHS so for an August ride you'll need to pay privately. Find someone with an interest in cycling and a knowledge of cycling biomechanics if you can

 

[Dave7]

Similar to adjusting the cleats..........when my knees were giving slight problems I adjusted seat height & position (a bit as a time & experimented) and it worked for me. I now get zero actual knee pain.......just the normal "behind the knee" sinewy type things after a long/hard ride.
Not saying it WILL work for you for may be worth trying before spending serious money on physios

 

[vickster]

He says he's done that already it does sound like only recently so may help, along with rest. Don't want chronic patella tendonopathy as @jarlrmai will attest

 

[Crackle]

Knee pain can be caused by lots of issues from a chronic problem you may have to bike setup and all things in between. You're best bet is probably to visit your bike setup first. See this site for some clues as to what causes problems where

http://www.cptips.com/knee.htm

This site for a good all round descriptor of knee pain and causes

http://www.knee-pain-explained.com/

My own recent knee pain was caused by muscle tension and tendonitis but I've also experienced some pain from bike setup. Sorting knee pain can be a long path but hopefully it's something simple causing it.

 

[matiz]

It could be as simple aa trying to push high gears Instead of spinning

 

[robbo891]

Cheers guys hugely appreciate the replies! As im fairly new to big miles I have some awful habits I think. Pushing high gears was one (i like a challenge, i like the burn, but i dont like these bad knees). So i now ride more sensibly. These pains are new as in the last 2 weeks so I have looked at my bike setup first and im currently testing different setups. Cleat wise i had no issue for a year, until i did these long mile rides. I had SPD-SL and cheap shoes. I have just made the switch to shimano shoes and cleats so there under testing too lol.

as Crackle says its probably a long path but Im hoping its something simple.

I will report back as I go on.

 

[Dave7]

He says he's done that already it does sound like only recently so may help, along with rest. Don't want chronic patella tendonopathy as @jarlrmai will attest

Ah yes. Note to self............read OP properly before offering advice

 

[robbo891]

few short rides out around 13mile each and knees are holding up, with just a little niggle. test will come on a big ride. Touch wood that the seat height and bringing it forward slightly is working!

 

[NorthernDave]

I pushed too hard and injured both my knees by pushing too hard in high gears rather than spinning when stepping up to longer rides. Are your knees noisy (grinding / popping when bending), or just painful?
GP confirmed patella tracking and advised me to do VMO exercises to strengthen them and bring the patellas back into line - no cycling for TWO WEEKS, then build up starting with 15-30 mins at a time. I'll need to continue the VMO exercises and it could be up to 12 weeks before I'm back to normal if everything goes according to plan (ie after most of the good weather...). I asked about physio and was told there is no need as things stand.
I'm allowed to use an exercise bike on the lowest resistance setting (boring but at least it's keeping me ticking over) and otherwise it's anti-inflammatory painkillers and icepacks when needed .

 

[ayceejay]

I think this is one of those Less is More situations. You need to curb the notion that whatever the problem it can be cured by MORE exercise when it seems that you are already doing quite a lot. Obviously get your bike fit sorted but then have a look at your pedaling technique.

 

[robbo891]

Knees still holding up well and done about 10mile every day for the last week on average. Still yet to test a big ride but this could be awhile now as from next week I'm away so no excercise at all (probably due a rest week).

I love pushing the harder gears so I've probably applied this to my big ride and it's caused me these issues. I will learn to ride more sensibly now.

Northern Dave sorry to hear about your problems. hears to a speedy recovery!!

 

[Cringles]

I have the same issue to Northern Dave. My right knee patella is maltracking. I'm on my 3rd week of physio, and over the last week, VMO exercises have really made a difference. No longer get the pain going down stairs. I'd urge any cyclist to do VMO exercises if they aren't already. It really sucks taking 2-3 months of the bike.

I couldn't stand up on the bike, and spinning hurt. Big gears, big hills, fully loaded touring bike. Amateur mistake I think I'm gonna have a professional bike fit when I'm better. Planning to tour around Ireland in August. Don't want my amateur set up knowledge causing me another injury.

Good health to all \o/