Adjusting mtb cleats after using for a long time

[cyberknight]

At a bit of a loss still with my knee and i have read that changing my cleat position could help alleviate the symptoms but as they are mtb shoes the cleats have left the usual deep marks in the sole making it harder to adjust from scratch as the cleat wants to settle in the old grooves , has anyone any ideas ? i have even considered sanding the sole to remove the old marks .

 

[figbat]

Some kind of shim beneath the cleat? Small section of inner tube maybe?

 

[Jameshow]

Bigger washers to allow movement?

 

[88robb]

Yes, that’s a common problem. The old grooves lock the cleat in. Try placing a thin, flat metal washer under the cleat before you bolt it down. This can lift it just enough to sit above the old indentations and let you adjust freely. Sanding the sole flat also works if you’re careful not to take off too much material.

 

[oxoman]

Some cleat packs used to come with square washers that matched the holes on the shoe might be worth trying something like that. In fact I may still have some. Will have a look later, suspect the OP is local as well.

 

[Pat "5mph"]

At a bit of a loss still with my knee and i have read that changing my cleat position could help alleviate the symptoms

Ask your physio first if cleats are a good idea.
I have had various knee injuries (not due to cycling) in the past, I did ask about cleats (just in case I was going to use them one day lol), physio said it was not recommended.
I have ripped cartilages in both knees and some arthritis, your physio's recommendation might be different.

 

[cyberknight]

Ask your physio first if cleats are a good idea.
I have had various knee injuries (not due to cycling) in the past, I did ask about cleats (just in case I was going to use them one day lol), physio said it was not recommended.
I have ripped cartilages in both knees and some arthritis, your physio's recommendation might be different.

the physio was pretty useless tbh .

 

[Webbo2]

the physio was pretty useless tbh .

Is that because they didn’t tell you what you wanted to here.
Lots of people go to physio with the idea or hope they will say “ what you are doing is not causing problem keep riding 100 miles a day as hard as you can” 🤷🏼‍♂️

 

[cyberknight]

Is that because they didn’t tell you what you wanted to here.
Lots of people go to physio with the idea or hope they will say “ what you are doing is not causing problem keep riding 100 miles a day as hard as you can” 🤷🏼‍♂️

im afraid your off the mark , the physio looked at the leg for less than 30 seconds ,said he couldn’t find anything permanently wrong and gave me some exercises which i followed and i have stopped doing long hard rides and even cut back on steady rides to work but it still persists

 

[fossyant]

You might benefit from moving the cleat towards the back of the shoe (putting the ball further forward). I'd keep the angle the sale, but if you move say 5mm, this should be enough to avoid the existing ridges in the sole. SPD's generally have loads of float.

 

[Ming the Merciless]

Knee issues when cycling can be so many things. Saddle too high, too low, too far forward, too far backward. Too low cadence. It would help the amateur theories here, if you stated where in the knee the pain comes and whether it is sharp or dull etc.

Whatever adjustments; make one at a time, make it a small change, and give it time to see if it helps.

 

[Webbo2]

im afraid your off the mark , the physio looked at the leg for less than 30 seconds ,said he couldn’t find anything permanently wrong and gave me some exercises which i followed and i have stopped doing long hard rides and even cut back on steady rides to work but it still persists

You have a very physical job from what you describe. Is that part of the issue.?

 

[cyberknight]

You have a very physical job from what you describe. Is that part of the issue.?

probably doesnt help , i already have the other knee meniscus operated on .Unfortunately given my financial situation its not going to change .

 

[vickster]

the physio was pretty useless tbh .

Find one who knows about cycling.
Did you have a scan and what did it show if so?
Try cycling on flat pedals and shoes with a stiffish sole (I had to give up clipless as I could no longer flex my knee enough without severe paid whne clipped in, switching to flats and reducing the amount of bend needed helped). I was told by a trusted physio to avoid cycling out of the saddle due to the extra impact placed on the knees, maybe look at your cycling style and gearing.

Get some new shoes and cleats if wanting to use clipless