My knees have been killing me when I ride. I really want to get riding. So I went ahead and took two Ibuprofen before riding last night. My knees were a lot better. I did not want to take Ibuprofen because my reasoning is that if there is something wrong with your knees get it resolved don’t mask.
I have an extensive sizing done by a highly recommended local person. Found I have knee tracking issues. Made some adjustment. My knees were still killing me. I am scheduling a follow up.
I tried a couple of new things. First, I took two Ibuprofen before riding. Second, I stopped twice during a four hour ride to give my knees a little rest. On the 2nd stop I iced my knees for a little bit. Third, I stretched on the bike every 3 or 4 miles. I also stretched some during my breaks and before riding. One of things really helped. My knees also feel a lot better today than they have lately. I did not take any more Ibuprofen so I tend to think that the stretching maybe helped.
After my ride my legs were tired. Such a good feeling. For the last several weeks I have not been pushing hard and having to stop because of knee pain. So I have not had the pleasure of tired legs for a while. Tired legs feels so good.
BTW, I have this friend who was a big runner. She was taking six Ibuprofen when she ran. She had been pushing me down the same route. Ultimately the Ibuprofren did not work for her any longer and she hung up her running shoes and now is really big into spinning.
Even with the most perfect bike fit, sometimes there is not an immediate relief from pain. If structures have been damaged, they may need to be repaired. If there is significant inflammation or other issues, it may need a rest.
I hope your follow up helps you along the path to relief. Riding is pain isn’t something anyone should have to do.
** NSAIDs and Athletic Performance **
So, does taking an NSAID really improve athletic performance? Does it prevent or reduce muscle soreness? So far, the research doesn’t support the use of NSAIDs for athletes. Here’s what they have found so far:
Several studies have found little actual performance benefit of taking ibuprofen and warn that it may mask pain, which can lead to increased risk of injury.
One study concluded that taking 400 mg ibuprofen four hours before exercise reduced the perception of muscle soreness but didn’t actually prevent muscle cell injury as which indicated by creatine kinase, a protein found inside muscle cells that is released when they are injured.
Further studies have cautioned that the use of NSAIDs during ultra distance exercise, such as an Ironman Triathlon, is associated with an increased risk of exertional hyponatremia. Researchers believe that this effect is likely due to altered renal (kidney) function. The issues related to altered kidney function in athletes are not hard to imagine. Poor fluid transport and restriction can lead to dehydration, hyponatremia and at the extreme, kidney failure.
I have a 35" inseam and my cranks are 175. I use to be a major masher. I have gotten better but not perfect. I average about 87rpms. I do realize that my knees might have some minor damage and a new sizing is not instantly going to make them better.
Since the last sizing I have:
Stopped all running. So I can focus on my cycling and the knee pain
Cut way back on my riding. Also riding about 1.5 mph slower than before. Except last night my knees felt good so I was about .5 mph slower.
Location of knee pain is not always in the same place. But never behind the knee. Never behind the knee cap. It is usually right on the knee cap or within the vicinity. After I ride if I push on the knee cap it hurts.
The Doc has checked my knees multiple times and indicates there is nothing fundamentally wrong with my knees. My knee Doc is a sports knee doc and takes care of the local sports teams. He always tells me to take it easy.
Present plan is to:
Really work on stretching multiple times a day. Really working my IT band
- I am going to visit the Chiro and have him do a session on my legs. But my legs, besides my knees, feel pretty good
- Go back to the guy that did my last sizing and see what my lateral knee movement looks like and see if he can tighten up further than what he has done so far.
I have knee pain too and the other day I put arch support insoles in my bike shoes and it feels like its helping. I think my arch might be flattening a bit each pedal stroke so it puts stress on my knee. Just my own theory though. I also feel like I’m putting down a but more power with the insoles.
I don’t know if it will really help or not though because I only have knee pain in races.
I agree. I take Ibuprophen regularly and have for many years. I have heard all of the warnings about stomach problems associated with extended use. I have had none over the past 10 years or so of regular use. I find it helpful for my arthritic hip and for muscle soreness. I take 800 - 1200 milligrams per day. My doctor is aware and sees no problems. I have regular bood tests/physicals. I am in my 50’s.
I have no idea if it works for others, nor would I recommend it or advise to stay away from it. I’m not a doctor. My experience is my own.
**Second, I stopped twice during a four hour ride to give my knees a little rest. **
My question is, if you are getting achy knees from riding, why are you riding for 4 hours? I’d limit my rides to 1 to 2 hrs maxed until I got the knee issues worked out.
Check your cleat positioning.
Have someone who knows what they’re doing assess your pedal stroke - it is possible that you could benefit from footbeds or wedges.
just be careful how soon you take it before a run. If taken on a empty stomach and then high energy output is done with fresh IBU in the stomach they can break apart and cling to the stomach wall burning holes into the lining. this can be avoided by taking it 2-3 hours before exercise with food. Cycling isn’t as big of a risk cause the heart rate and output is not as high. but use caution, i have taken it many time for workouts and have never had any problems.
As for your knee, that problem can happen from bad form on the bike, look down when your biking and see if your knees are up and down in line with your feet and hips, aka dont do the bow legged ride, and dont push your knees into the inside by your frame.
My question is, if you are getting achy knees from riding, why are you riding for 4 hours? I’d limit my rides to 1 to 2 hrs maxed until I got the knee issues worked out.** **
On a slightly related note, things I’ve taken before rides: Vicodin, alcohol, marijuana, coffee, GU.
Marijuana , alcohol and Vicodin…nice . I hope you tried all three at one time to before going out to ride. Sort of like a trifecta. A triathlon of drugs.
Do you do any other strength training excercises ofr your legs? If not, you may want to consider adding some, or doing some ashtanga yoga. You could have some muscular imbalances that are not letting your knees track properly.
Stopped all running. So I can focus on my cycling and the knee pain
Cut way back on my riding. Also riding about 1.5 mph slower than before. Except last night my knees felt good so I was about .5 mph slower.
The Doc has checked my knees multiple times and indicates there is nothing fundamentally wrong with my knees. My knee Doc is a sports knee doc and takes care of the local sports teams. He always tells me to take it easy.
I’m not your knee doc, and I don’t know who your knee doc is. But, here’s my guess on what he means…
When your knee doc says to take it easy, he does not mean 4hr rides or pushing the pace, no matter how good your knees feel on that particular day. He means to ride very easily (think 30 minutes at 15mph) for multiple weeks, even when your knees are feeling good. He doesn’t want you to do any remotely hard efforts until your knees feel good for multiple weeks in a row during these easy rides. Then, and only then, does he want you to start introducing a very little bit of intensity (think 1 minute intervals at well below FTP with multiple minutes of easy riding in between). Finally, if that very little bit of intensity doesn’t bother your knees, he wants you to very slowly start your build up by first increasing the duration of the intervals, then by cutting back on the duration and increasing the intensity. Rinse & repeat. And, he wants you to stop immediately if you feel any pain while riding. He is talking about a multi-month process here, not a few days.
Just something to think about on your next hard 4hr ride…