guff knee - any hints to reducing stress on it??

[kaiser]

Could it be worth also trying to strengthen the joint with light exercises on non-cycling days?

This sounds good advice, light weight training to strengthen ligaments and tendons and achieving a balanced physique. Ask your physio if you have any alignment problems.

 

[Student Bob]

It's difficult to suggest something without a bit more detail on what you're experiencing!! I mean, I could say, nice low gears and keep the cadence up, but if it's a maltracking patella tendon causing bursitis, then that's only going to make it worse, likewise, keeping the cadence low and increasing the loading will aggravate your knee if there is a structural problem to the menisci/ligaments.

Generally I'd suggest ice, reducing your mileage and building up slowly (20m seems a bit high to me!! I'd kick off with lower mileage, done more frequently - it'll give your muscles a chance to recover and adapt to cycling) and use flat pedals so your feet are at their natural, neutral, comfortable position.

 

[passiflora]

Knee pain relief

As for pain relief Health perception Glucosamine gel is great.
Quite expensive but well worth the price.

Again NB. Never never apply creams etc to the joint before a ride. (If its damaged). Best to be able to feel the pain not mask the pain and stretch/damage already worn joints.

I had a bi-lateral release done on the NHS recently, the improvement is really very good, this is ideal if your knee cap is being pulled to one side.

Like I said do some research MAKE SURE THE SURGEON IS TOP NOTCH!.

nb a bi-lat release is day surgery only now a days, you will be well on the way to recovery if its done correctly. within 3 weeks.

 

[BobCatMax]

My knees are sh@gged, have been since i was twelve.

key-hole exploration, double lateral release, numerous physios, osteos, accupuncture, painkiller habit, pain management courses..

you name it, i think i've tried it.

the best things that worked for me are the strengthening exercises the physio gave me, the accupuncture (although it had me in tears the first time and needed tweaking and made me throw up the second time) and understanding how to manage/cope with the pain.

I've given up with the docs/medical profession. the last specialist i went to see told me that the lateral releases i'd had when i was 18 were either no use at all, or detrimental..brilliant.

interestingly i find cycling less strain than say, standing or walking for long periods of time.

Can't really offer you too much advice jax13, as knees joints are more than a little complex. Try a little of everything and see what works best for you

Hope they start feeling better soon mate, and apologies for slightly ranting lilt of the post!

 

[hamster]

I have knackered knees from sport as a teenager.

A few ideas:
1 Set your front mech so that you can't use the big chainring, this stops you grinding big gears.
2 I bet you have 175mm cranks. Try 170's as this way you will be flexing the knee less.
3 Gently does it. 'Little and often' riding and no heroics. Ride on the road and pick flat routes at first. The aim is to build up your strength, not rip the legs off all comers on day 1. It takes self discipline, so buy an HRM to stop yourself from pressing on too hard.
4 SPIN. If you are under 85rpm change down. This keeps the knee loading light.

 

[daj]

just had a road fitting with problem knees ... Conclusion was shorter cranks and raising the saddle ... But we are all different ? :?

 

[jax13]

thanks for all the advice so far folks.

for the record, 95% of my current cycling is on the road, i know i need to get the knee a hell of a lot fitter & stronger before i would be happy doing any serious xc runs where the load is going to be greater.

also, when i said 20 miles a day, this is split into 4 smaller rides as i work split shifts and just leave the land rover at home some days.

I have slowly built up the distances i am doing and i'm currently sitting at about 8 mile runs (when not commuting) and to be honest, the knee only aches now if i have a day off which is kinda strange but also kinda motivating!! i get out on the bike and i don't get pain!


from someone who through school & college played a hell of a lot of rugby (5 training sessions a week & a minimum of 2 full matches) with up to 100 miles a week on the bike on top, I took a back injury and had to stop playing & cycling. I am starting to think a small amount of the problem could be psychological because i knew (and kept promising myself) that i needed to start doing some proper exercise again.

fingers crossed, i am getting onto the right side of this now and i can get back into regular biking and with any luck, take myself above and beyond the level i was at when i was still healthy & in my late teens!!!