My blinking knee

[Janeyb]

Since doing my first fifty back at start of the month I've been having knee pain. On the fifty it started with about twelve mikes to go and got really painful. Rested up after it but then tried a few short rides after a dew days Ok up to about half an hour in when I get pain again. Starts as a dull ache then gets sharper and more acute as I continue. Did thirty last night and really sore. Iced and resting it but painful up and down stairs. Fortunate enough to be able to get booked in for Physio on midst to see what's up. Gutted. pain is on inside if knee - just below bottom of quadricep. Any experience of that?

 

[Baggy]

I do suffer from pain in that area, but I tend to suffer from pain in other bits of my knee first. in my case it's related to my kneecap not quite tracking properly and being pulled around by my outside quad - which in turn stressed theinner quad. A physio should be able to pinpoint what's going on with yours and hopefully sort you out with some exercises.

 

[chris-s]

Sounds like exactly what I suffered with end of last year. I didn't really comprehend what I had done for several months by which time the over-compensation on the other leg had resulted in significant muscle loss to the vmo and other muscles on my bad leg along with loss in range of motion.

A physio got me back on the road to recovery but I've still got a long way to go.

Rest it from excessive loading as the pain caused by inflammation will cause the muscle to shut down. Riding with care is fine, no standing tho, sit and spin only. Stretch and massage several times a week and you might find a neoprene knee support helps, it did me.

Chris

 

[albion]

Very similar sounding for me, which I first noticed while learning to ski.

Its been labelled 'arthritis' in mine and I had a similar saga to chris. I've now ceased all heavy loading including hill walking.

And I always wear a quality neoprene knee support while cycling. This certainly results in less lateral movement and means I can now manage long rides as long as I also use low torque.

I'm still debating whether to start using cleats and shoes again.

 

[ColinJ]

I managed to give myself that kind of knee pain in just one ride by misaligning the cleats on a new pair of cycling shoes. I had all the 'float' on one side - i.e. my foot could easily rotate one way, but was constrained the other way.

Assuming that you use clipless pedals, make sure that when your foot is in a comfortable pedalling position you have equal degrees of float when you rotate your feet clockwise and anti-clockwise.

 

[Janeyb]

Thank you so much for your replies and advice. Went to Physio today and he's pretty sure it's a patella tracking issue. So he's recommended some minor clear adjustment and I've got orthotics for walking and an exercise program to help with the imbalance. I can ride but only starting at 10 miles then building up gradually to see at what point the pain starts. Good Physio. Felt very confident that he knew what he was talking about. Fingers crossed. Thanks again for your advice.

 

[Baggy]

Sounds as if you've got a pretty good physio The fact you've been sensible and seen someone really quickly means it should settle down nicely. Hopefully it won't be long before you've broken through the 10 mile barrier again.

 

[Janeyb]

But I was aiming for my first 100 this year. What's in a 0. At least I can still ride

Sounds as if you've got a pretty good physio The fact you've been sensible and seen someone really quickly means it should settle down nicely. Hopefully it won't be long before you've broken through the 10 mile barrier again.

 

[Baggy]

You never know, once you start doing the exercises etc it might be the case that you find you can cycle a lot further than 10 miles with any pain...and anyway, there's still 6 months of the year left!

It might be worth asking the physio about insoles for you cycling shoes, I have orthotics for walking and find the Specialized footbeds helpful for cycling.

 

[montage]

Maltracking kneecaps can also be a muscle tightness issue, as well as an imbalance, so get flexy!

 

[Baggy]

Maltracking kneecaps can also be a muscle tightness issue, as well as an imbalance, so get flexy!

Now you mention it, two of the things I find most helpful are exercises to keep my iliotibial band (itb) loose, and calf stretches.

 

[montage]

Now you mention it, two of the things I find most helpful are exercises to keep my iliotibial band (itb) loose, and calf stretches.

Hamstrings are usually the biggest problem for me, but calfs and ITB are vital as well - they are all connected to the kneecap, so it makes sense that if they are tight they are going to pull

 

[G-Zero]

Since doing my first fifty back at start of the month I've been having knee pain. On the fifty it started with about twelve mikes to go and got really painful. Rested up after it but then tried a few short rides after a dew days Ok up to about half an hour in when I get pain again. Starts as a dull ache then gets sharper and more acute as I continue. Did thirty last night and really sore. Iced and resting it but painful up and down stairs. Fortunate enough to be able to get booked in for Physio on midst to see what's up. Gutted. pain is on inside if knee - just below bottom of quadricep. Any experience of that?

Many years ago I was running regularly and mountain trekking at every opportunity and ended up with similar symptoms in the knees.

I was lucky to get on to a good Physio, who gave me exercises that developed stronger muscles down one side of my knees and slightly re-aligned the kneecaps. I had many years of pain free running & trekking after that, so fingers crossed your physiotherapy works for you.

 

[Janeyb]

Hi there Baggy. Physio making up some orthotics which I'm collecting tomorrow. Initially got walking but then wants me to try in cycling shies too.

You never know, once you start doing the exercises etc it might be the case that you find you can cycle a lot further than 10 miles with any pain...and anyway, there's still 6 months of the year left!

It might be worth asking the physio about insoles for you cycling shoes, I have orthotics for walking and find the Specialized footbeds helpful for cycling.

 

[Janeyb]

yup - gave me flexibility exercises too.

Maltracking kneecaps can also be a muscle tightness issue, as well as an imbalance, so get flexy!