Knee Pain after putting in more miles

[NorthernDave]

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

Thanks - three weeks in and I'm starting to see some progress. Best of all is that I've managed to get a few short rides in, simply being back on the bike is great news.
I'll keep taking it steady, but hopefully a slightly longer ride might be on the cards this weekend...

 

[Cringles]

Can I ask you what VMO exercises you are doing Dave? I've been told mainly to do the 'squat with ball between knees' exercises, and foam rolling. I'm still not on the bike just yet.

 

[NorthernDave]

Can I ask you what VMO exercises you are doing Dave? I've been told mainly to do the 'squat with ball between knees' exercises, and foam rolling. I'm still not on the bike just yet.

I'm doing these at the moment: http://www.howcast.com/videos/510309-how-to-train-your-vmo-vastus-medialis-knee-exercises/

 

[Cringles]

The issue is really annoying me. Some days my knee feels like it's progressing, and today it feels like it gone again. Had my 4th treatment this week, and next week I'll have shock wave therapy I think. My knee always gets sore after any VMO stuff to. Not sure if that's normal.

 

[screenman]

How much stretching are you guys doing?

 

[Cringles]

I was told to do the squat and squeeze ball stretch twice a day, 30 reps. But I've added in 10 reps of leg lifts to. Not sure if I'm over doing it. Each person will be different. I actually thought I'd get out on the bike this week, but then the pain walking down stairs came back again, so scrapped the idea.

 

[NorthernDave]

How much stretching are you guys doing?

Lots, now...

I think I'm making some progress, but I'm only 3 weeks in to a 12 week process. At least I'm able to get out on short rides again now...

 

[Crackle]

Each person will be different

That's key. It took me nearly 6 months to understand my knee problem and be able to distinguish what worked for me and what didn't. It was this understanding and subsequent exercise modification which got me rehabilitated rather then the generic exercises I'd been given. Of course all the physio input helped but it was me who eventually put it together in the right order.

 

[Cringles]

I do find foam rolling helps to. My knee feels better after that than when doing any VMO stuff. Always have to do it after exercise. PT did mention my IT band right as it joins the knee is very tight. It's the main area she works on. I might have to bring a tennis ball or two if I'm going on a cycle tour. Can't be carrying a foam roller

 

[vickster]

Depends what the issue is. I've got a small bone spur (exostosis) on my right fibula (so not technically my knee but close) which causes inflammation in the surrounding muscle and irritates the nerve... I've been told not to over stretch it nor to do any sort of deep tissue massage (so no foam rolling). A bizarre unresolvable issue, just have to hope it settles. I have one on the other leg too which doesn't give me the same grief!

 

[Racing roadkill]

Don't 'spin' on a long ride. It's as bad (if not worse) for your knees as overgearing. Keep using your gears to allow you to find a ring / sprocket ratio that allows you to keep your cadence at a fairly steady rate, depending on terrain at the given time (you don't want big variations) between flats and climbs.

 

[robbo891]

Just done 28mile tonight and its back! well tbh it probably never went away. This was the first time I have had chance to do some miles as Ive been away.
Gutted tbh, its not painful as such as i could do more but its niggling. it feels sore right now 1hr after riding. Im totally lost as to what it could be.

 

[Crackle]

Just done 28mile tonight and its back! well tbh it probably never went away. This was the first time I have had chance to do some miles as Ive been away.
Gutted tbh, its not painful as such as i could do more but its niggling. it feels sore right now 1hr after riding. Im totally lost as to what it could be.

Time to see someone, this probably won't get better unless you actively sort it. See if you can find someone with a good reputation, unless there's an underlying chronic problem then the NHS might not be of much help unless your GP can refer you to a muscular-skeletal clinic, which is possible, they do exist but expect it to take some time for an appt.

 

[vickster]

Go see a doctor or a physio if you are happy with the set up of your bike.
don't ignore knee pain

 

[Cringles]

Week 5. Been asked to cycle 1 mile. Which is fine, but I still feel the tiniest thing. Not pain, but since it's been almost 3 months, I'm now just constantly focusing on my knee, I pay attention to it more with everything I do. Still can't get out of the saddle. Only take's a few rotations to know that I'd make things worse if I keep going.

At this point, I think I'm gonna have to cancel the 1,200 mile bike trip. Can't imagine getting healed and enough training in before August 1st.

Is anyone else improving?