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why did my knees hurt after 20 miles?
http://www.retrobike.co.uk/forum/viewtopic.php?f=41&t=255805

Author:  zetecmk2 [ Sat May 11, 2013 11:15 pm ]
Post subject:  why did my knees hurt after 20 miles?

never done it before, but today my right knee hurt a bit behind my knee cap. i presume it's bike set up or age, probably the latter as i've always set my bikes similar.
very race orientated as i used to race xc.....but maybe i need a more upright position now i'm nearly dead :shock:
Image
quite an upright position, and my foot is flat on the pedal at the bottom of the stroke....as always!
any ideas?

Author:  dvatcmark [ Sat May 11, 2013 11:30 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I had the same thing a couple of years ago, tried all sorts to no avail and eventually found the answer when I saw a physio. With me it turned out to be muscle imbalance between the muscles on either side of my thigh (ive forgotten their names) . The imbalance was causing my knee cap to pull to one side which after 20 miles or so would start to get painful.

The solution was just stretching exercises to loosen up the muscles in my thighs in order to remove the imbalance and it worked a treat. I can give you some details of the exercises if you want to try it for yourself.

Author:  zetecmk2 [ Sun May 12, 2013 12:47 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

please....:-)

Author:  secret_squirrel [ Sun May 12, 2013 1:03 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I'm having physio on the inner side of my right knee at the moment. Mind you I'd always had fussy knees :). one thing that sometimes gets me is a bit of seatpost slippage - it's worth checking that hasn't happened to you.

Definitely worth seeing a physio asap they are usually very good and even if there is nothing majorly wrong they will be able to suggest some exercises. mine costs me £38 for 1/2 hr or you can get referred by your GP on the NHS if you are in the UK. Unless there is something actually wrong you probably wouldn't need a return visit even.

Author:  Andy R [ Mon May 13, 2013 7:44 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

As above ^^ , probably caused by muscle imbalance which pulls the kneecap outwards.
I suffered from the same thing about 20 years ago, went for physiotherapy and was given some exercises to do which basically consisted of tensing the thigh muscles while the foot was turned inwards as far as possible. I was also recommended a book called "Knee Health - problems, prevention and cure" by Vivian Grisogono.
I'd see a physiotherapist - over here we can self-refer for sports injuries but in the UK you'll probably have to go through your GP, I suppose.
I still have the book, BTW - you're more than welcome to borrow it.

Author:  zetecmk2 [ Mon May 13, 2013 8:42 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

my knee feels fine today.....is it normal to stop aching after2 days? and id love to borrow the book :-)

Author:  Andy R [ Mon May 13, 2013 9:19 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

zetecmk2 wrote:
my knee feels fine today.....is it normal to stop aching after2 days? and id love to borrow the book :-)


Mine was like that, although I could notice it going down stairs (going up was fine...).
You're welcome to borrow it and also, if you want your own copy, I see there are a few for sale on Amazon

PM your address if you want a loan of it.

Author:  hamster [ Mon May 13, 2013 10:17 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

Sports physios are brilliant for this, GP's will tell you to take Ibuprofen. :roll:

Having injured my knee, the physio first of all diagnosed it and then gave me exercises to ensure it never happened again. £30 far better spent on a consultation than bike bits.

Since then I have switched to singlespeeds and aged 8 years, with no further problems.

Author:  Andy R [ Mon May 13, 2013 10:48 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

hamster wrote:

Since then I have switched to singlespeeds and aged 8 years, with no further problems.


Singlespeeds are kinder on knees, in my experience, as you typically spend far more time out of the saddle whenever you need power.

Author:  hamster [ Mon May 13, 2013 2:23 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I'd never thought about it like that before - an interesting point.

Author:  Andy R [ Mon May 13, 2013 3:06 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

It's how it seems to work for me, anyway - when you're in the saddle it's mostly for spinning along on flatter going, anytime I need to climb I'm out of the saddle pretty much all of the time and that seems a lot easier on my knees than pushing a lower gear but staying seated.

I really don't seem to be able to climb half decently on a geared bike anymore - I'm in too high a gear, too low a gear, having a choice seems to make it harder. Same with suspension - lock it out or not, Propedal on or off??
Too much for my old brain to cope with :roll: .

Author:  stewlewis [ Mon May 13, 2013 4:28 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

Looks like your cranks are being polished by the inside of your shoe.

That'd be tight muscles down the inside of your legs. You putting pressure on the knee and over compensating by slightly twisting the heel in too.

Inner thigh stretching exercises should do it.

Author:  S-M [ Mon May 13, 2013 7:27 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

Wow!

I got the same pain behind my kneecaps last week :shock:

I put it down to doing a bit too much as i "get back into it" after a lazy 6 months, iirc i was out every day for 4 days.

I have also been trying to spin slower and use the big ring on the bike a lot more to help build up my legs, so i figured it was just a cocktail of pain ready to happen.

I did my last ride on the monday, left it all week and went back out on the friday, after 2-3 miles it came back :roll: i dropped onto the middle front ring and just started spinning easier/faster and it disappeared.

I was just actually talking about this today at work with another keen MTB`r. Been out tonight and done approx 12.5 miles at a reasonable average pace (around 11.5mph) and the knees felt totally fine.

Mehh!

Author:  Purple Helmet [ Mon May 13, 2013 7:35 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I used to have lots of pain in my instep and feet and occasionally it would affect my knees.

I went and had a deep muscle (oooh errr) sports massage...it hurt like hell, but after a few days it felt like someone had given me a new pair of legs! I'd recommend it to anyone, and you don't need to be a pro to have one!

Also you can get those rollers that are really good for massaging the tops of your legs (quads) and the side of your legs where your quad muscles meet your hamstrings....

http://www.youtube.com/watch?v=J6LGxbhju4A

All of these muscles will affect your knees in one way or another.

Author:  highlandsflyer [ Mon May 13, 2013 10:58 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

Andy R wrote:
hamster wrote:

Since then I have switched to singlespeeds and aged 8 years, with no further problems.


Singlespeeds are kinder on knees, in my experience, as you typically spend far more time out of the saddle whenever you need power.


Very interesting. Coming from a knee injury background I can't say I have had a problem due to the option of different cadences.

I can fully dig the logic relating to out of the saddle work though, there could well be something in that.

Author:  JamesM [ Mon May 20, 2013 11:29 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I agree with the SS out the sadle thing. I climb out of the saddle almost all the time now whether on an SS or a geared bike.

Also Glucosamine Chondroitin suplements are good for the joints. Keep hydrated too!!!

Author:  samsbike [ Wed May 29, 2013 9:40 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

I have the problem as well, but after blood tests etc, its just muscle ache from overuse.

If you are using cleats and spds maybe worth checking out the fit. I know I have a problem because if I push wrongly I can do my knees in so I need some wedges or something.

Author:  secret_squirrel [ Thu May 30, 2013 6:32 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

2 things for knee issues - spd's with lots of float.

Different types of exercise - sometimes the muscles around the knees can get overdeveloped in one area due to the amount of one single exercise you do - these overdeveloped ones then pull the joint out of shape. It's worth trying a gentle run on grass or a track or some leg exercises & stretches. Best advice is a physio who can identify if its muscular or joint/ligament related though.

Author:  zetecmk2 [ Thu May 30, 2013 9:46 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

my knee "clicks" when i walk up stairs.....is it related.......or just worn out?

Author:  Tazio [ Thu May 30, 2013 10:53 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

secret_squirrel wrote:
2 things for knee issues - spd's with lots of float.



I've got knee problems and the only clipless pedals I can use are Time ATAC. I could never get enough movement in SPDs.

Author:  highlandsflyer [ Fri May 31, 2013 1:08 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

zetecmk2 wrote:
my knee "clicks" when i walk up stairs.....is it related.......or just worn out?


Just a click?

Mine sound like the removal of a cylinder head.

Author:  zetecmk2 [ Fri May 31, 2013 2:09 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

that puts me at rest!!....i take it you can still walk?

Author:  highlandsflyer [ Fri May 31, 2013 9:37 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

Certainly can, but if you need to hear how a messed up knee sounds I could record mine as climb a stepladder.

Probably the next thing I am going to get investigated, but as I am not a footballer any more or professional knee user I doubt they will bother with any meaningful tests.

Author:  olzster [ Sat Jun 01, 2013 3:52 am ]
Post subject:  Re: why did my knees hurt after 20 miles?

sounds like it may be PFJS, dont listen too much to advice over the internets- go see a PT and if poss one that does bike fits. Worth paying money for if it means you can ride again and or not become more injured.

source: me- a physio

Author:  PurpleFrog [ Sun Jun 02, 2013 2:07 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

secret_squirrel wrote:
2 things for knee issues - spd's with lots of float.


Or not using spds at all. I couldn't find spd shoes wide enough for my feet and now I wouldn't go back to them. If you want a connection to the bike you use Powergrips or similar straps, or make a pair yourself:


Author:  Joe of Loath [ Sun Jun 02, 2013 2:12 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

JamesM wrote:
I agree with the SS out the sadle thing. I climb out of the saddle almost all the time now whether on an SS or a geared bike.


Another +1, although generally I do less climbing on my SS bike. My knees hurt a little after a long ride on my geared XC bike, but a similar ride on my SS road/cross bike is fine. Weirdly I get less fatigued as well...

Author:  PurpleFrog [ Sun Jun 02, 2013 2:19 pm ]
Post subject:  Re: why did my knees hurt after 20 miles?

secret_squirrel wrote:
2 things for knee issues - spd's with lots of float.

Different types of exercise - sometimes the muscles around the knees can get overdeveloped in one area due to the amount of one single exercise you do - these overdeveloped ones then pull the joint out of shape. It's worth trying a gentle run on grass or a track or some leg exercises & stretches. Best advice is a physio who can identify if its muscular or joint/ligament related though.


Do see a PT if you have problems, but audition them carefully. The current state of the art - based on surfing pretty technical sports science articles after talking to a friend who had a leg muscle problem - says that stretching does not work for over-developed muscles. In fact, it's becoming increasing questionable whether it works for anything you should really care about:

http://www.runnersworld.com/stretching/ ... t-injuries

Instead an up to date physio will probably have you doing strength work on the opposing muscle to the one that's over-developed and some **dynamic flexibility** work on the over-developed muscle itself.

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