Knee pain several hours after cycling.

[wealthysoup]

Hi everyone,

Been having a bit of a problem with my clip less pedals lately.
Several hours after I finish riding the rear of my left knee will become sore, although it doesn't hurt when i am cycling. I have no problems with my right knee.

I've read a few things online about this and possible solutions, but as best as I can tell they relate to knee pain while cycling and not delayed onset discomfort.

Any advice about how to fix this would be much appreciated.

 

[vickster]

Do you stretch properly after riding - calves, hamstrings, quads? Presumably have adjusted the cleats?

 

[defy-one]

As Vicky says - stretching and warm downs are important.
I will usually ride another mile on the small ring doing 10mph as a warm down,followed by some stretching.
Just look at the pro teams

 

[wealthysoup]

Stretching wasn't something that occurred to me. All being well I will get out tomorrow and see if it helps then.

As for cleat setup I've been fiddling with it but not sure how best to set it.

Right foot the cleat lines up with the 0 marks on the shows on both sides and is fine, on the left I get the discomfort. I tried rotating them very slightly in each direction but it doesn't seem to have made much difference.
Should I try rotating them further (what direction?) or should I try stretching first?

Thanks for the replies

 

[Rob500]

Should I try rotating them further (what direction?)

It really depends on what way your feet naturally turn. Check it out by sitting on a high table/kitchen bench etc letting your shoeless feet hang.

The angles in this example are extreme. Obviously everyone's feet are different.

If your feet naturally turn in like the shoes in "1 Cleats"
Then point your cleats towards your wee toes in "2 Cleats"
That way the cleat will be straight for contact when you let your feet be natural over the pedals. "3 Cleats"

That way you won't be turning your knee on a plane it doesn't like by forcing your feet to be straight.

 

[wealthysoup]

Thats great Rob, thanks.

My left foot seems to point in slightly more so will adjust cleats before my next ride to see if that helps. Will also try stretching afterwards. Hopefully that will fix the problem

 

[Rob500]

A definite +1 for the stretching as Vickster & Defy-One say.