Knackered Knees?!

[Gaz Vickers]

Maybe my stupidity or maybe i'm just getting old.... but a while ago, not long after purchasing my first bike, I think i may of pushed to hard going up a hill and maybe slightly damaged my right knee. it was very sore under the knee cap for a week or two after. Its not a pain but more an ache! So it doesn't stop me cycling.
However, I havn't really been out on my bike in a while, but i have been (don't laugh) doing my wifes exercise DVD to try and aid a bit of weight loss, this has resulted in both of my knees becoming tender. My left knee feels very sore to touch on the outside of my knee cap and my right knee feels very achy still under the kneecap and tends to ache when knee bent for a while.
How do i amend these issues? any info appreciated! Cheers. Gaz

 

[4F]

r.i.c.e. http://www.runnersworld.co.uk/beating-injury/injury-first-aid---the-rice-method/150.html

 

[Gaz Vickers]

r.i.c.e. http://www.runnersworld.co.uk/beating-injury/injury-first-aid---the-rice-method/150.html

Cheers for the link, i will give it a try

 

[Monsieur Remings]

Go to a physio and let them diagnose the problem. They will advise you on what it is, how to rest it and how to recover it. The area is a minefield of information that could easily send you down the wrong path with a wrong, vague or incorrect diagnosis.

I've had minor issues with my left knee for a few months and saw a physio today and he's told me exactly what the problem is and how to address it. There are no plans for me to see him again (even though I may need to).

Just to illustrate my own example - the general heading is anterior knee pain and so I went to the quacks and they gave me a list of exercises to strengthen the muscles around the knee. This is pretty good going for a GP but the problem is that showing the list of exercises to the physio, he said that of all ten exercises, only one was relevant to the specifics of my case and implied that others could exacerbate the problem given that the exercises worked all muscles in the general area when my issue is a specific imbalance with one muscle. Now this was a GP I saw face to face and I hold no bad feelings toward him, he did his best, but imagine if I hadn't even had done that and resorted to the internet for ideas instead....

....the mind will boggle. Get a physio, be patient with what he/she tells you and the best of luck.

 

[Gaz Vickers]

Sound advice, Suppose i was after a quick fix. Maybe then a physio is my next option. Thanks mate.

 

[Globalti]

Have you got your saddle too low? It sounds as if you've given yourself chondromalacia patellae by riding with the seat too low and your legs bent. You should just be able to touch the pedal with your heel when on the saddle with your leg hanging loosely and the pedal at the bottom of its stroke.

 

[montage]

The first thing a good physio will do is check your flexibility. If you flexibility is naff, you will be told to come back in a couple of weeks after stretching. Special attention to hamstrings and ITB...20 minutes a day, pushing hard.
I'd also get a bike fit - or at least do research into it yourself (unlikely to be the problem but wont hurt). That includes cleat positions.

Don't push knee injuries

 

[Ningishzidda]

When you start to climb a hill on a bicycle, lift your backside off the saddle and imagine you are walking up a long flight of stairs.
Everything will sort itself out.

If you keep thinking you are riding a bicycle, the battle is half lost.

 

[Ningishzidda]

I agree with the bike fit suggestion.
Like all other sportspeople, the equipment should be ‘an extension of your body’. If you can feel the bike is effecting your fluid leg movements, its fitted wrong.

If the bike is fitted correctly, you can effectively forget its there and get on with walking up those stairs.

 

[Gaz Vickers]

Have you got your saddle too low? It sounds as if you've given yourself chondromalacia patellae by riding with the seat too low and your legs bent. You should just be able to touch the pedal with your heel when on the saddle with your leg hanging loosely and the pedal at the bottom of its stroke.

This is a small possibilty, I did the research online and i kinda fit the bike as i am says on most forums! But i was led to believe that a mountain bike fit is slightly different to a road bike fit. So its easier to mount and dismount etc.... i may be wrong!

The first thing a good physio will do is check your flexibility. If you flexibility is naff, you will be told to come back in a couple of weeks after stretching. Special attention to hamstrings and ITB...20 minutes a day, pushing hard.
I'd also get a bike fit - or at least do research into it yourself (unlikely to be the problem but wont hurt). That includes cleat positions.

Don't push knee injuries

Ahh, I am not flexible! Not one bit!! ha, Also i don't use cleats. ^^ as above about my bike fit^^

I do tend to remain seated most of the time, Pedalling whilst out of the saddle feels very alien to me! May be i need to practice more... Ideally i need a personal trainer! lol.,

 

[Globalti]

I often see mountain bikers riding with their saddles too low and bums hanging over the back wheel. It's a quick route to knee trouble.

By all means drop the saddle for downhills, if that floats your boat.

 

[Gaz Vickers]

I often see mountain bikers riding with their saddles too low and bums hanging over the back wheel. It's a quick route to knee trouble.

By all means drop the saddle for downhills, if that floats your boat.

Like i said, its only what i'd read, wasn't sure how true it was. i do tend to ride mine more on the road/country lanes....
Mine is set-up pretty much as it says on most forums. but as i'v done it, it may not be very accurate, However the knee pain is more so when doing other exercises....lunges etc! Am i just putting too much stress and strain on my knees which beforehand hadn't done much exercise?

 

[Globalti]

Lunges?

Blimey. Your muscular-skeletal system needs time to get used to the extra stresses.

 

[Gaz Vickers]

Lunges?

Blimey. Your muscular-skeletal system needs time to get used to the extra stresses.

thought as much, as having scrawny legs, i have decided to leave lunges out of the exercise programme for now!

 

[vickster]

Lunges are horrible for less than perfect knees as are any sort if unsupported deep squat, especially if any kneecap involvement or weakness. Could try wall slides with a Swiss ball behind your back, going no lower than a max of 90 degrees. Point feet out slightly to work vmo more. If knees are bad, see a physio