Sore knee

[capeofstorms]

Thanks Swissvan. been to that website many times. Some real good info. The diagnosis and slight tweak to my bike was made by Dr Jeroen Swart. Won't know whether the adjustments he made will have any impact as the knee is still niggly to test the adjusments.

 

What he did pick up was poor hip adductor development which needs strengthening. As for your suggestion for quad or hamstring strengthening I'm just worried that to much resistance on the knee might aggravate it.

 

From some threads on the web, I'm told Pilates is good, something all cyclist should consider doing.

Edited October 13, 2011 by capeofstorms

[SwissVan]

Thanks Swissvan. been to that website many times. Some real good info. The diagnosis and slight tweak to my bike was made by Dr Jeroen Swart. Won't know whether the adjustments he made will have any impact as the knee is still niggly to test the adjusments.

 

What he did pick up was poor hip adductor development which needs strengthening. As for your suggestion for quad or hamstring strengthening I'm just worried that to much resistance on the knee might aggravate it.

 

From some threads on the web, I'm told Pilates is good, something all cyclist should consider doing.

 

I said Stretching the quads, hip flexors and hammies NOT Strengthening.

Similar in looks buts thats all

 

Never tried Pilates but yes it is highly recommended. Probably easier to develop a good and REGULAR stretching routine tho....

[Me-rider]

I said Stretching the quads, hip flexors and hammies NOT Strengthening.

Similar in looks buts thats all

 

Never tried Pilates but yes it is highly recommended. Probably easier to develop a good and REGULAR stretching routine tho....

 

+1

 

Stretch, stretch and keep stretching. Remember that you don't need to force the stretch so that it feels like your knee will snap. Gradually increase over a few weeks. That will not put undue tension on your knee.

 

The problem with stretching is that it is a time consuming ball ache with no 'visisble'benefits. That could not be more wrong. Stretching is worth the time spent. Get a thorough program and do it at least 3 times a week. As you build the habbit increase the frequency.

 

These days when I start hurting it is usually because I am being lazy with stretching.

 

Also don't expect immediate relief, it will take a few weeks to pay off, but you will notice a difference in how your body feels.

 

One last thing, STRETCH!

[flymango]

I've got a friend who has been struggling with his knee for the last 10/11 weeks. Did loads of cycling before, ran the Knysna Half, got back on the bike and it was sore. Went to physio, she could't help, went to well known knee docter, he gave a cortozone injection, nothing changed, he went for a MRI, didn't show anything, now he is stuck, he is trying to find another docter to go and see for second opinion. He has given the knee loads of rest and as soon as he feels anything hurting he turns around and stop cycling, well, that happens after the second corner leaving home, so if anybody knows about a good "knee docter" in Cape Town, please let me know.

Dr Richard von Bornmann (Sports Science Institute). Also has a practice at Blaauwberg Netcare. 021 554 1598

Edited October 13, 2011 by flymango

[Trihigh]

Hi,

 

Taping is something I'm looking at. I've started Glucosamine and MSM supplementation about 3 weeks ago. Benefits of Glucosamine supplementaion I'm told can only be felt longer term though.

 

Edman are you taping the patellar?

 

Taping is worth a try, it often helps alleviate the acute pain sufficiently for people to do the strengthening/stretching programs required to correct any imbalances. Google McConnell Taping and see what you think. If you still seeing a physio, they will be able to show you how to do it, otherwise PM me your email address and I will send you an attachment with the taping technique.

[Help.Me.]

If knee pain in front of knee is without a doubt as result of too low saddle... What problems does a too high saddle gives ?

[tombeej]

I've got the same issues as some of the others: long term pain issues around the knee: ITB (both sides now), old scarring in hammies from the '90s causing pain in the insertion points, etc.

 

One thing to say about stretching: it's not going to get you anywhere if you do that only. It has to be matched with the right strengthening program. Muscle imbalances have a big role to play. My areas of focus for strenthening (as identified by the specialists) are my glutes, VMO, adductors. For stretching, besides those areas, I've got very tight hip abductors as well.

 

I was building up mileage brilliantly - slowly and patiently from Feb this year until a month ago when I was starting to feel great, so did 9 hrs on the bike in 3 days and back to square one :angry: . My own damn fault.

 

Been off the bike for a month and just focusing on gym work + stretching.

 

Part of this whole thing is to somehow keep positive and not get frustrated. I almost got there, but realise I have to start again. Mentally it's a tough thing to keep being positive about it all the time.

[tombeej]

If knee pain in front of knee is without a doubt as result of too low saddle... What problems does a too high saddle gives ?

 

 

Pain on the front of the knee can be caused by a saddle being too low or too far forward.

 

ITB pain can be caused by saddle too high or too far back.

 

So as Swissvan says, it might work to move your saddle back if you have pain in the front. But too far back and you're into ITB territory (the worst problem of them all).

 

I got it just right. My ITB issues caused me to move my saddle forward. One I did that I managed to get pain in the front of my knee. So now got both issues :thumbup:

[Ge4orce]

I have also been diagnosed with patella femoral syndrome, but I was not convinced it was patella so I got an MRI which then confirmed that my Quads tendon had tears in it. That's just my story but if it is patella femoral remember to stretch daily and to strengthen the correct muscles. It takes long so good luck.

[Minion]

If knee pain in front of knee is without a doubt as result of too low saddle... What problems does a too high saddle gives ?

If only it were that simple. Saddle height is a one potential cause, but not the only one.

 

A too high saddle can be a contributing factor to ITB pain.

[capeofstorms]

Hi,

 

This injury is so darn frustrating. It just won't go away. Since seeing Jeroen about a week ago and having my bike slightly tweaked and wedges fitted into my shoes, I haven't been on the bike since.

 

Started a gym program which I assembled from information garnered from the web.

 

Consist of: ham, hip adductor and quad stretches. for the hip adductors I do mostly leg cable pulls, hammies leg curls (not too heavy) and quads, leg presses (not too heavy). For good measure I do the eliptical trainer as well. Strangely no pain.

 

Yet to get back on th bike again, but I'm sure the pain will come back immediatley. Daily activities, no pain, just on the bicycle.

 

Hope I don't have to give up on this sport!

[SwissVan]

Hi,

 

This injury is so darn frustrating. It just won't go away. Since seeing Jeroen about a week ago and having my bike slightly tweaked and wedges fitted into my shoes, I haven't been on the bike since.

 

Started a gym program which I assembled from information garnered from the web.

 

Consist of: ham, hip adductor and quad stretches. for the hip adductors I do mostly leg cable pulls, hammies leg curls (not too heavy) and quads, leg presses (not too heavy). For good measure I do the eliptical trainer as well. Strangely no pain.

 

Yet to get back on th bike again, but I'm sure the pain will come back immediatley. Daily activities, no pain, just on the bicycle.

 

Hope I don't have to give up on this sport!

 

It's hard to be in your situation, not being able to do the sport you want because of pain - Hang in there, enjoy the cross training in the meantime.

 

Something I would suggest (just my opinion and not based on any expert knowledge) is to do exercises that are not machine based where possible.

A physio once told me that I would benefit more from doing some exercises that require balance i.e. standing on your own and not supported by a machine. This can be expanded / made more challenging as you advance by doing the exercises on balance balls / wobble boards, The basic idea being that to maintain your balance you have to recruit more muscles while performing the desired exercise which in turn not only improves your balance capability (great for biking) but also strengthens more muscles (and in particular those muscles which are often neglected).

 

http://www.sportsinjuryclinic.net/cybertherapist/front/ankle/wobble_board.htm

 

http://en.wikipedia.org/wiki/Balance_board

[Ratty]

Pain on the front of the knee can be caused by a saddle being too low or too far forward.

 

ITB pain can be caused by saddle too high or too far back.

 

So as Swissvan says, it might work to move your saddle back if you have pain in the front. But too far back and you're into ITB territory (the worst problem of them all).

 

I got it just right. My ITB issues caused me to move my saddle forward. One I did that I managed to get pain in the front of my knee. So now got both issues :thumbup:

 

Cleat position can also be a big cause of ITB. i was struggling last year with my ITB. Did Knysna and literally couldn't walk afterwards. In August I got new shoes as mine were slightly too small. I tried putting the cleats in exactly the same position as before as this had been done in a bike setup. However my foot inside the shoe sat in a slightly different position. Since I changed the shoes, I have not felt the slighest twiinge in my knee. Did the Karoo 2 Coast 2 months later - 7+ hours on the bike and I was able to run after my son that afternnon without the slighest pain. I sometimes feel my hamstring getting tight which was part of the cause of my ITB, but thats just when I've pushed a ride and nothing a bit of stretching can't sort out.

[Saudiq]

I had/have the same issue, my cause were my left leg is about 2cm longer than my right and I have weak hip abductors.

 

I originally had my ergofit done by Renay but it was tweak by jeroen last week and its made a massive difference! I was able to do 150km absolutely painfree on Sunday and 3 weeks ago I could barely manage 40km!

 

I was also told to keep away from the big gears and spin in the lighter gears, unfortunately I did some sprint work on tuesday in the big gears and now I feel a bit of pain again. My own stupidity!

[capeofstorms]

Update on my battle with patellofemoral pain.

 

Any more experiences from hubbers and how they dealing with it would be welcomed.

 

Went to the gym yesterday. Did stretches for hammies, quads and adductors. Did strength training doing leg cable pulls, leg curls, leg presses. No noticebale pain.

 

Decided to end the session off with a short spin on the spinning bike. Adjusted seat height to what I would normally have it. Scarely 2 minutes into the ride I could feel that darn throb again, So depressed, now haven't a clue what it could be. So far the stretches and strength training (about a week on now and more thab 10 days off my road bike), doesn't seem to be helping.

 

The mere fact that I am experiencing it on the spin bike more than likely rules out setup on my bike. The discomfort is not enough to stop me pedalling, but is enough for me to really up the intensity.

Edited October 21, 2011 by capeofstorms

[SwissVan]

 

Update on my battle with patellofemoral pain.

 

 

The mere fact that I am experiencing it on the spin bike more than likely rules out setup on my bike. The discomfort is not enough to stop me pedalling, but is enough for me to really up the intensity.

 

It might not quick fix, make sure you are doing the correct exercises and patiently stick to the program. Its kind of like rehab, difficult to stay with but hopefully in the looooong run you will benefit.

You probably feel like you will never cycle again, don’t give up and try be patient pushing to much in the wrong direction will just delay the process.

 

I remember getting ITB in 1997 and even after all the physio, icing, stretching, resting I tried to run and not being able to run more than about 20 meters before feeling pain. After 6 months I started running on the treadmill at the gym and stopping as soon as I felt the first ITB twinge, first run lasted about 3 minutes.... Hell I thought I was never going to be able to run again....over the next 3 months built up to 30 minutes on the tread mill....then I tried running on the road and managed to run around the block (+/-800m) before it started twinging, gradually built up the distance on the road and eventually (about a year later) I was able to run normally with no pain again.