My Knees Hurt

[brokenflipflop]

On Saturday I went out on 2 separate rides of 25 miles each and then Sunday did a fifty mile hilly ride. On the Sunday I bonked at about 30 miles and my knees have been hurting since Sundays ride.

I thought I was quite fit - obviously not and I've never had knee trouble before and I do have a swig of cod liver oil every day.

I didn't think 100 miles in 24 hours was overdoing things. Does anyone else have this problem or take anything special for their knees ? I thought I was making good progress on the biking and fitness but this has set me back a bit.

 

[the snail]

Check your saddle height, don't grind up hills in too high a gear. Other than that, if you're not used to 50 mile hilly rides, maybe just more practice. My knees are a bit dodgy and I had a few rides at the beginning of last year where I had knee pain, but with more miles my legs got stronger and I haven't had problems recently.

 

[MissTillyFlop]

I use knee supports in colder weather and I put on compression tights immediately after a long ride.

If I am near a shower when I finish, I run the shower hot then cold repeatedly over my legs, a few seconds for each alternative blast.

A ballet dancer once told me to do this and it seems to reduce aches, pains and swelling.

 

[brokenflipflop]

Thanks for that.

Should my saddle be slightly higher or lower than standard for knee comfort ?

I've toyed with the idea (and expense) of compression tights but I thought they'd be more for muscles than my knee joints. I think I'll get a pair anyway just in case someone invites me to a dinner party (which has never happened) and I can wax lyrical about what a keen cyclist I am and I wear compression tights after rides.

cheers

 

[MissTillyFlop]

Thanks for that.

Should my saddle be slightly higher or lower than standard for knee comfort ?

I've toyed with the idea (and expense) of compression tights but I thought they'd be more for muscles than my knee joints. I think I'll get a pair anyway just in case someone invites me to a dinner party (which has never happened) and I can wax lyrical about what a keen cyclist I am and I wear compression tights after rides.

cheers

Try not to wear them in front of another living soul, as unless you are the sveltest of figures, they will make you look like a sausage gone wrong.

 

[brokenflipflop]

I'm just browsing them now actually. I think I do look quite good but I do keep seeing this ugly stocky fella in my bathroom every morning. At cafe stops, nice young ladies are always looking at me and smiling. Did I mention that they are kind of smiling and laughing.....and pointing.

Should I just put up with sore knees ?

 

[MissTillyFlop]

I'm just browsing them now actually. I think I do look quite good but I do keep seeing this ugly stocky fella in my bathroom every morning. At cafe stops, nice young ladies are always looking at me and smiling. Did I mention that they are kind of smiling and laughing.....and pointing.

Should I just put up with sore knees ?

NO! DO NOT LET NATURE WIN!

WE WILL NEVER AGE, FOR WE ARE NORTHERNERS!!!!!

 

[DiddlyDodds]

I used to get a pain just above my knee after 30 miles or so , lifted the seat by 20mm and never felt it again .

 

[brokenflipflop]

I'll raise the seat a bit then I think and give it a go. I've always thought it was a bit on the low side although I've done the heel on the pedal with leg almost fully extended thing as per advice on some bike info on the web.

Cheers

 

[oldroadman]

Several things - saddle height is vitally important. Take this formula as a starter and see how you compare. Measure inside leg crotch to ground (needs someone riendly to do this for accuracy!). Multiply the result (in cm/mm) x 0.883. This should indicate the distance centre of axle to top of saddle, measuring up the seat tube. After that you can adjust to suit - long thighs, long calves, foot size will all alter things a bit.
SPIN A LOW GEAR. There's no point grinding up climbs. NEVER, NEVER, WEAR SHORTS IF THE TEMPERATURE IS BELOW 16/17 DEGREES. Cold is sure way to trouble, which is why pro team training camps go somewhere warm, but are ready for colder days with plenty of kit.
For tender muscles, an ice bath is good if you can handle the 5 minutes of freezing, not nice but effective.
Check cleat alignment. It oes not need to be much off to cause real trouble. Best use pedals/cleats with plenty of float, so your foot can move a little and settle itself naturally. When Look first started their combinations were rigid and quite a few people had problems because of misalignment.

Build up distance steadily, if you can do 80km in the hills with a bit of effort, the next day keep it easy at 50km and spin, as a recovery ride. And don't forget to S T R E T C H before and after every ride.
Hope this all might help, before you go out and buy any daft kit like compression tights....

 

[fossyant]

Did you just increase the distance suddenly - that will be the cause. What do you normally do !

 

[the snail]

I'll raise the seat a bit then I think and give it a go. I've always thought it was a bit on the low side although I've done the heel on the pedal with leg almost fully extended thing as per advice on some bike info on the web.

Cheers

Good idea. With your heel on the pedal your leg should be straight, not bent; that way when you have your foot in the normal position your leg will be slightly bent. This is only a guide - like formulas based on inside leg etc, you'll have to adjust to suit. I found I needed to raise the saddle by at least a cm after doing the heel on pedal thing. I think too low saddle hurts above the knee at the front, too high stretches the muscles behind the knee. I found it best to adjust the saddle after riding some distance when it started to hurt, and I could tell straight away if it was better.

 

[tyred]

I find it helpful for knee issues to put the saddle as far back as it will go.

 

[Keith Oates]

Earlier this year, well end of last year actually, I was having trouble with pain under the knee cap area so tried various things one of which was to raise the saddle a little and the pain did ease off.!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[brokenflipflop]

Thanks for all the advice. Once the street is over I'll get the bike out and fiddle about with the saddle and I'll give it a go tomorrow. On a weekend I don't normally do more than 55 miles total so I guess last weekend I doubled my usual mileage but I wouldn't have thought it would have made my knees hurt.