Portland2000
Regular
- Location
- South Yorkshire
Get your physio to write something up using PhysioTools...
Knee strengthening exercises?
- Thread starter San Marco
- Start date
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Big Dave laaa
Biking Ninja
- Location
- Flintshire
Have you tried a decent ride without using spd? Try a cheap pair of flats to eliminate any float issues. I have a dodgy knee from a skiing accident and struggle with cleat position.
flyingfish
Senior Member
- Location
- Luton
No Vickster I have my initial appointment at Spire Harpenden. If I have an op that's where I want it to be
This is the best thing for it - online diagnosis is far from ideal.
I had to have knee surgery some years ago. It took ages to diagnose.
Best money I have ever spent in my life - I paid for a consultation with a private knee surgeon, then continued with him on the NHS...playing the system a bit, but worth it.
Not cheap - but don't skimp when it comes to knees! Hopefully it won't come to anything near that for anyone on this thread - the other thing I would add is that self diagnosis is nearly impossible. The first thing a physio will try to rule out is flexibility, so best to start that now and save some time. Particular attention should be paid to the hamstrings (if you cannot touch you're toes, you are far too inflexible!!
Post op physio included leg extensions and one legged squats. Leg extensions started whilst still bedbound - roll up a towel under the knee. Eventually progressed to the weight machine. These really hurt the knees at the time. One legged squats progressed from holding onto the wall to doing it on top of one of those silly half balance balls with weights. Range of movement in the squats also progressed from not much leg bend to 90 degrees.
Just a note to add to the hamstring stretching - if you are not flexible, you need to hit this hard. It's about as painful as things get - don't be a pansy about it, get those tears rolling. We aren't talking about eliminating a bit of DOMS, we're talking about really lengthening the muscles. 10-20 minute stretching session a day (yes it is a large chunk of time, but we're also taking about saving your knees here, what is 10-20 mins in comparison to a life time of hobbling?). Ideally warm up to the best of your ability before you stretch.
Foam rollers for IT band is another useful investment (when I was younger I had a rolling pin inflicted upon me as a cheap substitute - seriously, invest in foam rollers). At best, stretching and foam rolling will eliminate your knee pain, at worst, you have eliminated it as a possible cause and saved some time with the physio, whilst making yourself a better, more flexible athlete in the long term.
Have you tried speedplays?
standard SPDs also have lots of float, as do eggbeaters - both are cheaper options
Acesand8s
Regular
- Location
- Colorado Springs
What im about to say is an opinion and might sound ignorant as im not sure if you have already tried this: try sticking to tow clips or straps, it sounds lame but you got into the clipless game late, as it sounds, thus your body was too old to properly adapt. At 15 or younger you can adapt your knees to them but the lateral stresses with clipless are notorious for causing knee pain and injury. Either switch to speedplay which give you lots of float (lateral play) or just give up on the clipless. Also if your average RPM or cadence isnt already 75+ than get it up there. Otherwise try doing backwards resistance on an indoor spin bike or a fixie. A light backwards pedaling is good for knee recovery. Also cross-train, do walking running or other. And remember folks, always get more than one doctors input.
Berties
Fast and careful!
I can only tell you about my experience of a situation similar to this I went to a biomechanics Physio who recommended orphotic insoles in my shoes,the knee pain was a tight quad ,I do stretch after rides and warm up and down ,
I have specific loading stretching exercises that stretch my leg muscle groups ,this does hurt,and has increased my range of movement
My calve pain was secondary ,basically my body defending my knee and putting load onto my opposite calf
I have specific loading stretching exercises that stretch my leg muscle groups ,this does hurt,and has increased my range of movement
My calve pain was secondary ,basically my body defending my knee and putting load onto my opposite calf
If the problem persists I'll try that ( if I can take the pedals off, I think they've ceased!! ).
Two 45min 90rpm rides this week before kids bedtime and still ok. The wife wasn't as 'that is not the time to be going out
', pahhhh... It was sunny!! 
Hmmm... Not heard about speedplays or eggbeaters. What's the difference ? Do you still need cycling shoes with those?
vickster
Legendary Member
Yes, they are clipless, eggbeater 2 bolt, speedplay 3 bolt I think
Not sure you entirely right about starting young but would definitely say some peoples knees won't suit anything other than toe clips and even they they may be to constraining. I have had anterior cruciate ligament rebuilt about 12 years ago and continued playing rugby. Got septic arthritis in same knee 3 years ago. X-rays do not show any gap in between joint ie no cartilage left. Had to buy an exercise bike before I could actually cycle on the road again. The advantage of a machine is that you can set the resistance and not the actual terrain. Cycling is zero impact therefore very little pain. I actually get more pain when I have been sitting on bar stool than when I have been cycling.
I am with Acesand8s try clips first still not right go for floats (I assume that means using nothing?) And as I have an arthritis problem, weight bearing exercises (standing up on the bike) results in pain. If you are using a higher cadence that reduces stress as the lower the cadence the higher the pressure on the knee which of course is equal to higher weight bearing. I always cycle uphill sat down (even if it involves contouring).
Uhmmm think I may have gone a little of topic??
Maybe floats first see if that eliminates the problem if so try clips and see if there acceptable to your knee. Also throw in higher cadence where possible as another check.
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Big Dave laaa
Biking Ninja
- Location
- Flintshire
My problem was the fore and aft position of the cleats rather than a float issue. I think I've nailed it now and I've also upped my cadence after buying a computer with cadence sensor. Now if I can just remember to unclip I'll be fine 
That's what always puts me off, specially after a pint!Now if I can just remember to unclip I'll be fine
JasonHolder
on youtube. learning to be a gent
I say you have arthritis. Transition to a vegan diet
