kleinalpine
Retro Guru
Unfortuantly I don't have the hard tail any more to take reference from which is a shame, I'm still using the same shoes but I'm using xt peddles instead of standard shimano spds.
In knee'd of some painful advice!!
- Thread starter kleinalpine
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Don't adjust the cleats then. Shimano pedals are the same throughout the range.
Don't just raise the saddle, the pain is in a different place. I'd go and see someone tbh. As just adjusting at random could quite well leave you in a worse place. Or you could try some of the positioning papers and articles on the net.
Don't just raise the saddle, the pain is in a different place. I'd go and see someone tbh. As just adjusting at random could quite well leave you in a worse place. Or you could try some of the positioning papers and articles on the net.
Silvergoat
Senior Retro Guru
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Stop riding and see your GP for advice and a remedy/physio for the injury/strain/tear you have incurred.
May be ditch the spds/clips for a while and use some flats. May be use a smaller chainring so you're not mashing/grinding heavily on a big ring. May be lose some saddle height, so your knees don't lock/legs aren't at full stretch when pedalling.
Smashed one knee a year ago and strained the other too. Physio helped build up the ligaments and muscles in and around the joints. Had to use flat pedals. Slightly lowered my saddle by 5mm with a very slight tilt to the rear. Fitted 46t & 34t rings on the double cranks. Got a zero degree 150mm stem fitted low to the headset. This gave a longer fluid position which seemed to take the weight off the knees and also eased some back problems.
May be ditch the spds/clips for a while and use some flats. May be use a smaller chainring so you're not mashing/grinding heavily on a big ring. May be lose some saddle height, so your knees don't lock/legs aren't at full stretch when pedalling.
Smashed one knee a year ago and strained the other too. Physio helped build up the ligaments and muscles in and around the joints. Had to use flat pedals. Slightly lowered my saddle by 5mm with a very slight tilt to the rear. Fitted 46t & 34t rings on the double cranks. Got a zero degree 150mm stem fitted low to the headset. This gave a longer fluid position which seemed to take the weight off the knees and also eased some back problems.
DrJo
Senior Retro Guru
Loads of good advice on here. Flatties are good for sure, easier gearings good too, spin not crunch....
Here's my happence worth if you all don't mind.
Leave it off for a good week at least, paracetamol, ice packs if it hurts sharp whilst working, hot water bottles in the evenings if it throbs, lots of gentle stretches, quads/itb/gastocs/soleus. After 4 consecutive pain free days get back on your new set up (newly set up of course) and see if it recurs!!
This heres a link to a knee program which may be of some use http://orthoinfo.aaos.org/PDFs/Rehab_Knee_6.pdf
Hope that's helpful
Here's my happence worth if you all don't mind.
Leave it off for a good week at least, paracetamol, ice packs if it hurts sharp whilst working, hot water bottles in the evenings if it throbs, lots of gentle stretches, quads/itb/gastocs/soleus. After 4 consecutive pain free days get back on your new set up (newly set up of course) and see if it recurs!!
This heres a link to a knee program which may be of some use http://orthoinfo.aaos.org/PDFs/Rehab_Knee_6.pdf
Hope that's helpful
Silvergoat
Senior Retro Guru
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Very good advice from DrJo there – close to the regime I followed for a few months after my 'prang' whilst commuting.
The key is to properly diagnose what/where the injury is in the knee, how it was caused and how to treat it effectively.
There are a few simple, gentle limited movement exercises that use resistance and balancing as therapy – see the attached images (from my local hospital) which start with recovering from injury to strengthening and getting going again exercises.
http://www.bikeradar.com/gear/article/t ... t-2-17445/
http://clinic.bupa.co.uk/knee
http://clinic.bupa.co.uk/KneeSupport/ex ... uries.aspx
http://www.angelsportsinjuryandphysioth ... ndkneepain
The key is to properly diagnose what/where the injury is in the knee, how it was caused and how to treat it effectively.
There are a few simple, gentle limited movement exercises that use resistance and balancing as therapy – see the attached images (from my local hospital) which start with recovering from injury to strengthening and getting going again exercises.
http://www.bikeradar.com/gear/article/t ... t-2-17445/
http://clinic.bupa.co.uk/knee
http://clinic.bupa.co.uk/KneeSupport/ex ... uries.aspx
http://www.angelsportsinjuryandphysioth ... ndkneepain
