Sore knee - bad position or just getting used to things?

[TwoInTow]

I like to cycle tour in my holidays but otherwise I don't necessarily get on a bike all that regularly. I haven't cycled at all the last 5 weeks, but before that I managed about 4 weeks of doing about 50-70 miles a week - usually 20-30 mile rides.

What I've noticed is that whenever I build up my cycling, I get a sore right knee. I'm pretty sure it's the tendon directly behind the patella - it's a straight line directly behind the kneecap, anyway. Nothing pops, it's not like a can't move or anything. But it does get sore every time I build up the amount of cycling. A few days of not cycling and it goes away again.

I really don't want to do anything stupid and build up a long-term injury. What should I do about this?

(If it's relevant, I use cleats.)

 

[Angelfishsolo]

Usually sore knees mean poor saddle position. When on the saddle with your leg in the 6 o'clock position you knee should be at about 95% extension. Less will result in a cramped position an more will over-stress the knees.

The other thing to check is that when you are clipped in that you feet are at 90degrees to the crank arm. If they are not this will put stress on various parts of the leg as well. If you find this to be the case loosen the cleat, adjust in opposite direction to that the foot is pointing in and try again.

Best of luck.

 

[Herzog]

Front knee problems may indicate saddle is either too low or too far forward. Or perhaps your right cleat is incorrectly positioned (e.g., foot too far forward on pedal)? Have a play around, changing one thing at a time by a small amount.

I had similar problems, solved by slightly angling my right foot in by a couple of degrees.

 

[TwoInTow]

Front knee problems may indicate saddle is either too low or too far forward. Or perhaps your right cleat is incorrectly positioned (e.g., foot too far forward on pedal)? Have a play around, changing one thing at a time by a small amount.

I had similar problems, solved by slightly angling my right foot in by a couple of degrees.

OK, I'll have a look at this. I'm pretty sure the saddle height is good, but I'll check that too.

But is there a rule of thumb about where your foot should go on the pedal? I've heard people talk about overlap, but I'm not sure what that is.

 

[HLaB]

OK, I'll have a look at this. I'm pretty sure the saddle height is good, but I'll check that too.

But is there a rule of thumb about where your foot should go on the pedal? I've heard people talk about overlap, but I'm not sure what that is.

The rule of thumb is that the ball of your foot or slightly behind that should be placed over the pedal spindle. Toe overlap is just your toes overlapping with the front wheel or mudguard. btw I found this guide useful for the lateral positioning of cleats in respect to knee pains, it might be another thing to try but saddle height is usually the cause.

 

[ebournecyclist]

I found the above article and others online useful too when I was looking to make adjustments to address pain in my right knee. Be aware that moving your saddle up may also mean it moves back (depending on the angle of your seatpost) and therefore may affect your reach too. Whatever you change, change it a little at a time until you find what works for you.

And do you stretch properly after your rides? Not doing so may be a contributing factor...

 

[Banjo]

Hope things have improved Two in a Tow. I am noticing a similar soreness in my left knee a day or 2 after a long ride. Its a bit baffling as I havent altered my seat height or cleat positions for 6 months or more and everything was great until recently.

 

[teletext45]

I had problems with my knees, i checked my cleats and seat height, all ok.
After more training sessions i was still having problems but knee pain recovered quicker each time i went out. I believe in my case it was because i was pushing too big gears and excessively stressing my joins. It may be worth considering your gear selections and backing off a little and see if it improves?

I hope that helps kind of

andy

 

[Enrico]

I like to cycle tour in my holidays but otherwise I don't necessarily get on a bike all that regularly. I haven't cycled at all the last 5 weeks, but before that I managed about 4 weeks of doing about 50-70 miles a week - usually 20-30 mile rides.

What I've noticed is that whenever I build up my cycling, I get a sore right knee. I'm pretty sure it's the tendon directly behind the patella - it's a straight line directly behind the kneecap, anyway. Nothing pops, it's not like a can't move or anything. But it does get sore every time I build up the amount of cycling. A few days of not cycling and it goes away again.

I really don't want to do anything stupid and build up a long-term injury. What should I do about this?

(If it's relevant, I use cleats.)

Here's something which you may find useful...

http://bikedynamics.co.uk/kneepain.htm?gclid=COHOvdfR7KkCFYpA4QodBGeCWQ