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My knee is frustrating.....

tridam

Apr 22, 12 12:43

Post #1 of 13 (1286 views)

My knee is frustrating.....	Quote \| Reply

Alright so many of you have all experienced some sort of knee discomfort from this sport. Most of you get it from ramping up mileage to quickly on the run or some other running related stuff. My knee pain is ONLY when I'm on the bike and it has been very frustrating and discouraging the last several weeks. I have been doing only easy short rides and waiting at least 5 days between them. Every time I go out I feel like this is the time it won't flare up and after about 20-30 min in I start to feel it. It occurs on the front left side of my knee stretching from the top to the bottom of the patella(think exact opposite of IT band). Has anyone had something like this to deal with or have any reccomendations on how to treat it? I have a sprint tri in two weeks and really would like to not feel discomfort!

-Thanks Daniel

Boooo!

Apr 22, 12 13:06

Post #2 of 13 (1252 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

Sounds like your knees are not tracking. It could be a variety of things causing your discomfort. . I would start with your cleats and see if you have a funky angle on them. You may also need a few washers on the pedals. Seat height may also be a factor. A good fitter will look at how your knees track while pedaling and make the necessary adjustments.

In Reply To:

Kevin P.

Apr 22, 12 15:20

Post #3 of 13 (1193 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

<< It occurs on the front left side of my knee stretching from the top to the bottom of the patella(think exact opposite of IT band).>>

I am assuming you are talking about your right knee (medially). Reduce intensity. adress cleats and fit as the earlier poster suggested and see somebody who can manually treat your vastus medialis, quadriceps tendon, patellar ligamnet, articular capsule and medial retinaculum.

NickG

Apr 22, 12 15:34

Post #4 of 13 (1178 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

X2 on the tracking issue. I would go see a PT and see if you have an imbalance or tightness in your quad that is causing the knee issue. This can also be related to many other things (ramping up too fast, poor fit, poor mechanics, etc). Get it checked out now while it is just a nagging injury before it becomes something more.
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SharkFM

Apr 22, 12 17:01

Post #5 of 13 (1147 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

My knees blew up around March due to combination of a ton of skating and daily cycling. Also had this insane CLUNK when straightening my left knee, no pain just a huge knock. PT thought it was my hip joint, tight IT - that was wrong. Did IT stuff and I also was stretching and rolling my quads but to no avail - was puzzled.

Solution: massage therapist found bound up and constrained tissue in my calf (s) and I also forgot to do leg extensions since I stopped going to the gym and did not have a machine available. (I am TRX'ing to DVD's)
So rigged up a way to do extensions and all is good. Extensions daily for every hour on the bike or on the ice.

Talked to a pro waterskier in knee re-hab he said for sure extensions, doc told him not to do it, but he said just be careful how you do them and go for reps with low weight. It's the only way to work the quads in that way and improve knee tracking.

But for sure check your alignment. I found alignment/camber issues (with skates and waterski for example) tended to show up in the hip joint more tho.

http://www.jagersport.com/

(This post was edited by SharkFM on Apr 22, 12 17:10)

AlphaQ

Apr 23, 12 0:44

Post #6 of 13 (1065 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

+1 on the others saying cleats. Check them out. In order to solve a pain issue I took my bike with wind trainer into my phyiso a month or so for an elbow issue, he worked out I had my bars to low and was putting to much strain onto forearm. Following his advice I'm now painfree again on the bike.
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Record10Carbon

Apr 23, 12 0:46

Post #7 of 13 (1063 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

What pedals are you on?

And if you do not feel discomfort (over all) in your race....your not racing.
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jockeys

Apr 23, 12 7:09

Post #8 of 13 (973 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

I had almost the exact same issue, medial pain from cycling, at any intensity, usually within 20-30 minutes of starting.

there is a long an epic tale of MRIs, orthopedic examination, physical therapy, etc, etc, etc spanning a full year, but here is the 30 second summary:

problem:
knee was tracking inward at top of stroke, almost hitting top tube.
solution:
wedges to tilt my cleats outward, and PT to make my hips stronger. the routine I was prescribed is 85% the same as tigerchik's it-band-specific routine, do a search and then do the exercises.

been doing this for about two months and slowly rebuilding mileage. so far, so good, I am now able to do moderate hillclimbing with no pain (in my knee), and my longer rides are getting up into the +1 hour territory (weak, I know) but I'm not limping from stabbing knee pain the next morning, so I'm pleased.
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WiScott

Apr 23, 12 12:53

Post #9 of 13 (916 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

I had some knee discomfort due to what I think was slight mistracking of my patella.

I found the use of kinesiology tape provided instant relief. Long term, I added some specific quad strength work to my weekly routine and no longer need the tape.

For $10-15, it may be worth a try.

-Scott

tridam

Apr 23, 12 14:08

Post #10 of 13 (874 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

Thanks to everyone who posted, I think I have a lot I could start checking out. I have shimano 105's on there and my question would be how do I know if my cleat position is off and how would I go about where to adjust them? Because it is happening in my left knee, which is definately the weaker of the two legs, I know I need to strengthen it but how would I go about doing that without being able to get to a gym? I'm planning on having someone come by the next few days and try and get my bike fit better but I'll have to wait and see what I can do about all this.

Also when it comes to kineseology tape(or whatever it's called) how would I go about wrapping my knee or applying it?

xctfnorseman

Apr 23, 12 19:01

Post #11 of 13 (819 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

Bike fit, pedal adjustment and Rotor Q-Rings has helped immensely with my knee pain.

eeclipse2k2

Apr 24, 12 4:54

Post #12 of 13 (761 views)

Re: My knee is frustrating..... [xctfnorseman] [In reply to]	Quote \| Reply

Agree with cleats, seat height, etc. need to be checked. Had issues last year with my knee for about 6 months after I switched to a new frame. Went to the Mayo clinic and everything. Got a new bike fit, he adjusted seat height and straightened my cleat/pedal and bam I was back in the saddle & running in no time.

krozema

Apr 24, 12 5:20

Post #13 of 13 (752 views)

Re: My knee is frustrating..... [tridam] [In reply to]	Quote \| Reply

Is it possible you have a muscular imbalance that is pulling the patella to one side, causing some pain?

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