Knee Pain after putting in more miles

[NorthernDave]

It's slow going, but there seems to be a little improvement.
The knees are still as noisy as ever, but less painful and I'm able to cope with 30 minutes or so of steady cycling a few times a week. This is good in a way, but still incredibly frustrating as I was doing 30 plus mile rides prior to the injury.
I suppose the point is to remember you only get one pair of knees and be grateful for any improvement. Hopefully keeping at it will get things back to normal eventually.

 

[velovoice]

I suppose the point is to remember you only get one pair of knees...

Or you can put a brand new titanium set on your Christmas list.

 

[robbo891]

I feel your pain guys and it sounds like you definately worse off than me. I have made more adjustments so waiting to see how that goes! after that its physio and a professional bike fit. Coast to coast is in serious danger of cancellation!

 

[Cringles]

Just back from a 11 mile trip. Took it easy, averaged about 10mph. Stayed in saddle for the few hills. Defiantly a massive improvement. Tiniest little niggle in the knee, and a tightness above the knee on the way home. Haven't been doing any exercise, so I think the quad tightness might be down to that, as I've never had that before. Hopefully I don't jinx myself now. I'll give it 2-3 days before I try the bike again.

Still get the swollen fat pad below the knee, no pain, but still a sign it's not 100%. Still have a tight IT band, so hopefully back to normal mid July. Dry needling does wonders.

 

[stoatsngroats]

Make sure you are spinning not grinding up hills etc

I can't comment on physio support, but I totally agree that this may help - i have a similar issue, and have had x-rays to identify problems, but none exist, so i tried spinning , and have much less pain, In fact, I sometimes have pain if I don't cycle much, which then clears as a result of cycling.
I hope you either get this sorted, or find a work-around!

 

[vickster]

X-rays won't show much unless you have arthritis or like me a random bone spur which irritates the surrounding muscles.
An MRI is much more likely to show something, but rather more costly (there are places which will do for around £250-300)

 

[jarlrmai]

Just back from a 11 mile trip. Took it easy, averaged about 10mph. Stayed in saddle for the few hills. Defiantly a massive improvement. Tiniest little niggle in the knee, and a tightness above the knee on the way home. Haven't been doing any exercise, so I think the quad tightness might be down to that, as I've never had that before. Hopefully I don't jinx myself now. I'll give it 2-3 days before I try the bike again.

Still get the swollen fat pad below the knee, no pain, but still a sign it's not 100%. Still have a tight IT band, so hopefully back to normal mid July. Dry needling does wonders.

I'm interested in your swollen fat pad, care to share photos?, your issues and treatment plans seem very similar to mine.

Do you get a "Chinese burn" type soreness in the fat pad swelling area? I often get this if I feel like I maybe pushed things too hard. Walking or standing for too long.

 

[vickster]

The fat pad is full of nerves. Any impingement or irritation will hurt. I had much of my right Hoffas fad pad removed in February, cortisone can help, didn't for me as I had a tatty lateral meniscus too and a raggedy kneecap. Having the fat pad excised to have removed the knee pain. Shame about the nasty bone spur irritating my lateral shin muscles

 

[Cringles]

I've no feeling in that fat pad at all, just the flesh squishy bit below the patella. I get dry needling in it to reduce swelling, but I don't even feel the needle in there at all. My main issue seems to be a very tight IT band right at the side of the knee. I'm currently back commuting 6 miles to work. Spinning has reduced pain massively. But I'm just back from the cinema, and sitting for 2 hours has made my knee feel stiff again. But 10 minutes of foam rolling has made it feel normal. but I still have the swollen fat pad.

Tried to get a picture, but nothing does it justice, sorry. No Chinese burn sensation either. The only pain I get is a sharp pain when my knee moves into a 90 degree angle really. I could do maybe 3 squats before the pain kicks in. IT band is pulling the patella a bit, just enough to irritate the area, which causes the fat pad to swell up a bit. No pain when walking or standing at work all day either.

I've never had an x ray, so I don't know if there is another issue.

 

[jarlrmai]

This is my knee the green section is where the swelling (noticable over the other knee) is you can see it's just below the knee cap. It used to be bigger than this, then it shrunk a bit.

 

[Cringles]

My legs are just to pale too get a decent picture haha. But how your knee is in that picture, is how mine is at it's most swollen. I cycled home today, and so far no swelling at all. I think my swelling comes mostly from anytime I'm sitting down for a bit.

 

[jarlrmai]

You get it in the same place?

 

[craigwend]

are you taking anti-inflammatories before & after?
http://www.nhs.uk/conditions/anti-inflammatories-non-steroidal/Pages/Introduction.aspx

My GP's a 'runner' & swears by them
- as most of my injuries / problems tend to involve my back / shoulder / knees - I've found these (Ibuprofen for me) an excellent short term 'help' until fit again

 

[jarlrmai]

All fine until you get stomach problems, dont mess with NSAIDs

 

[Cringles]

Yes, I get it in the same place. I found the ibuprofen gel better than the tablets.