My knees

[DHogg]

I know you've probably heard this a ton. I started cycling a month ago. Been going out every day and i've noticed that on big hills when i have to push big gears and often stand up i get sharp pain in both knees. Is this normal? do i just need to get my legs used to it? or is there something i should do?

I only get it when im pushing hard and going for it. Any suggestions appreciated. I have doubts about how much a dr who does not know about cycling can tell me

 

[byegad]

First check your seat height. As a rough rule with the pedal at the bottom you should just be able to put your heel on the pedal with a straight knee. If you you find your knee is still bent that will be one of the causes of aching knees.

However, assuming your seat is OK for height.
It sounds like you are suffering due to 'pushing big gears' on the hills, and probably elsewhere too!

While cruising on the flat. Measure your cadence (the number of times your left or right but not both reaches the top of the stroke) I do it over 20 seconds and multiply by 3. My guess is that yours will be around or below 60.
Do the same on one of your hills and if it's even lower than your flat cadence that is the cause of your knee problems which could become chronic if you don't change.

To change, start on the flat and try to conciously ride in a lower gear but at your normal speed. At first it seems like hard work but youll notice that you seem to be hardly pushing on the pedals. Change down early for hills so your cadence actually rises slightly before the climb begins. Do your best to do this at each and every change down, letting the cadence drop only to your new flat land cruising cadence.

With practice your natural cadence will rise. Most experienced riders turn over at 70 or more all of the time. I did 72 for years then went to recumbents where cadence is all important and over a few years using the method above lifted my cadence to 84.

It is important to correct whatever fault is causing your knee problem as long term abuse will cause permanent damage.

 

[tyred]

One thing I notice from what you say. You say you have to push high gears. I would suggest if you have lower gears available, use them. If not, tweak the bike so you do. If it's a single speed or hub geared, you just need to fit a larger sprocket on the back. There ware others here who know more about modern derailleurs than me and can advise on that.

Also, check your saddle height. As a rough guide, sit on the saddle with yourself proped against a wall. Your leg should be almost but not quite straight when the pedal is at the bottom of it's stroke. If not, adjust accordingly.

 

[nilling]

Use your lower gears and spin...

From Sheldon Brown

Masher - A cyclist who habitually pedals hard in a high gear, at a slow cadence. The opposite of a "spinner." The "mashing" style is likely to cause knee injuries and leg cramps.

 

[Randochap]

I know you've probably heard this a ton. I started cycling a month ago. Been going out every day

Is there some reason you're going out every day? The body needs time to heal between work outs. This is the most important part of "training" -- recovery.

Learn to spin.

A doctor doesn't need to be a cyclist to diagnose injury. I'm a lifelong cyclist, but I'm not a doctor.

 

[fossyant]

Ideal cadence is 80-100 rpm. Only grind on hills if they are very steep and you run out of gears. If it's a long climb - then spin up !

 

[Fab Foodie]

Hi DHogg.
Agree with the above, if you have lower gears then use them and let your legs go around a bit quicker.
Also, try to do some routes (if possible) without big hills every other day to relieve the knees. Again, when on the flat let your legs spin round rather than trying to bench-press the pedals!
Also agree to have some rest days, rest is still good training.

If you think you need lower gears to help with your local terrain give-us some details of what you ride and we might be able to help.

BTW, if you're female and a flavourist... I know who you are! If not... err, Hello and Welcome!

 

[DHogg]

ok i put my seat up a bit and my knees werent as bad, i've now put it up again and after my next ride will see how that is. Having a rest day tomorrow as suggested. Thanks guys, i think it might be a set up issue. might play around with cleats too.

 

[wafflycat]

Yup - drop the gears sit back on the saddle and spin... Much easier on the knees.

 

[roadiewill]

ok i put my seat up a bit and my knees werent as bad, i've now put it up again and after my next ride will see how that is. Having a rest day tomorrow as suggested. Thanks guys, i think it might be a set up issue. might play around with cleats too.

try the KOPS method where the lumpy bit just below the knee is in line with the pedal spindle at the 3oclock position. this picture of me shows it, although you dont have to be bang on the centre line its a starting point:

 

[Fab Foodie]

This might help on bike set-up.

http://www.peterwhitecycles.com/fitting.htm

 

[yenrod]

SPiiiiiiiiinnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!