Knee Pain after putting in more miles

[jarlrmai]

Interesting, how's your VMO strength in that leg these days?

I tend to get soreness and the leg feels weak but I don't get pain anymore. I'm kind of just hoping that once my leg gets strong enough the soreness will go.

 

[Cringles]

VMO is coming along, bit stronger, looks a bit more defined. Mainly doing leg raises and wall squats. My knee doesn't hurt as much, but yeah, I also have a feeling of ''my knee feels kinda week''. Knee cracks sometimes, which I'm told is a good sign as it's being pull back to were it's meant to be.

I'm finding my the quads in my right leg/ same leg as knee issue is becoming a bit more tight after cycling, not sure if that means there now pulling the knee. It's more painful foam rolling the quads than the IT band now.

 

[RitchieJoe]

Is the pain confined to one location or is it moving around the knee? Have you considered a knee support?

 

[Crackle]

There may be a trigger point you haven't found yet. I found with my tendonitis that one of the muscles responsible, the sartorius, attached near my hip. I'd been rolling about two thirds of it before I discovered this and finally rolled an area below my hip I hadn't touched before. It was unbearably painful for a few rolls and then made an enormous difference to the tendonitis in my knee. I know you don't have the same thing but it's often worth looking at all the muscles involved and their attachment points and working all aspects of them.

 

[jarlrmai]

That's interesting...

 

[Cringles]

Just back from Physio & I've now been told to add quad stretches, as I still have the fat pad swelling. The tightness I felt, was normal. My IT band is doing the heavy lifting when I cycle, so now it feels like my quads are pitching in. My knee pain is gone when walking down stairs. If I did 10 squats in a row it'd raise it's head a bit. Hopefully I'm on the right track to repair.

Also don't need the knee taped anymore. I'll add the rolling of the sartorius. Looks a bit awkward, but I'll give it a go. So much to roll!

 

[RitchieJoe]

Just back from Physio & I've now been told to add quad stretches, as I still have the fat pad swelling. The tightness I felt, was normal. My IT band is doing the heavy lifting when I cycle, so now it feels like my quads are pitching in. My knee pain is gone when walking down stairs. If I did 10 squats in a row it'd raise it's head a bit. Hopefully I'm on the right track to repair.

Also don't need the knee taped anymore. I'll add the rolling of the sartorius. Looks a bit awkward, but I'll give it a go. So much to roll!

Do you feel that would of been avoided had you had a professional bike fit done? My Physio's colleague works with the English Institute of Sport with British Triathlon and does bike fitting for £175..... Think I should?

 

[Cringles]

Do you feel that would of been avoided had you had a professional bike fit done? My Physio's colleague works with the English Institute of Sport with British Triathlon and does bike fitting for £175..... Think I should?

If you can afford it, I think it will be worth it. I've been told to wait until my knee is 100% as they'd be watching my knee during the fit. I'm defiantly going to get it done when I can. I like long distance cycle touring, so I need to be as comfortable as possible.

 

[jarlrmai]

If your knee is not tracking correctly already a bike fit wont help much, get a physio tracking assessment and a bike fitting.

 

[jarlrmai]

Back in schedule with my sports therapist, did some leg strength tests, turns out my rec fem is practically non existent, can barely straighten my leg with the lightest of resistance.