Posterior Knee Pain

[JamesTaylor02]

Hi all, I know this is an age-old question and I do apologise for the long post.

I have had my road bike for 4 years now. I went from flat pedals to SPD pedals/cleats for some time and then, as of a year ago, SPL-SL pedals/cleats. If anything has been altered in the geometry of my bike since I bought it those years ago, it would be my saddle height.

I noticed pain in the back of my knee (conveniently) at the time of changing from SPD to SPD-SL pedals and cleats. For sake of clarity, I have the yellow Shimano cleats. This generally crops up around 15 minutes into a ride (which, for me, is around the 3 to 3.5 mile mark) - occurring when I pedal and goes away when I stop pedalling. Between this and repairing my bike, I haven't been out riding for the past year.

I have done some of my own research online and called the LBS yesterday. I have set my saddle height a bit higher (as it was set too low previously) and followed a couple of YouTube videos to see if I have set my cleats up correctly - which I like to think I have sorted now.

My idea of moving forward from this is:

1. Ride shorter distances, say 2 miles, to get used to cycling again and used to these "new" cleats. Then slowly increase my distance to a point where I should be ok.
2. Make small adjustments increasing/decreasing saddle height along the way after each ride to see if that helps.
3. See a doctor if all else fails.

Would anyone agree with this plan or does someone who knows better than I do have any other ideas that could help me?

Thank you,

James.

 

[vickster]

3. Forget GP. Pay to see a cycling specialist Physio for an examination and if needed bike assessment/fit. Works for me and my knackered joints

Do you also stretch after cycling? Hamstrings, glutes, hip flexors, calves...

Why did you change cleats/shoes/pedals?

 

[JamesTaylor02]

3. Forget GP. Pay to see a cycling specialist Physio for an examination and if needed bike assessment/fit. Works for me and my knackered joints

Do you also stretch after cycling? Hamstrings, glutes, hip flexors, calves...

Why did you change cleats/shoes/pedals?

I don't stretch after cycling, I'll certainly do that now.

I changed cleats/shoes/pedals because my previous SPD cycling shoes broke. I used it as an opportunity to move over to road pedals as I'd heard positive reviews from friends and thought I would try them out myself.

 

[HLaB]

The previous version of this page helped me out when I had lateral pain, I see they also have a section on posterior pain, it might help you.

https://www.bikeradar.com/gear/article/take-care-of-your-knees-part-2-17445/

 

[JamesTaylor02]

Thank you all for your responses, I'll look at all of these!

 

[Globalti]

It's amazing how just a small change in setup can affect joints. Generally, pain behind the knee is said to mean your saddle it too high and pain before the knee, too low. Have you got pudgy fluid-filled areas behind your knees? If so you have Baker's cysts, which are an annoyance but will go away once you get the height right. Definitely go for a setup session if you don't know how to set the bike up yourself. Remember that as you gain muscle strength your joints need time to catch up with the increased power.

I went up the road on my neighbour's much bigger bike to test the gears for him and in a few pedal strokes managed to tear a calf muscle when the higher saddle forced me to pedal with my toes pointing downwards. This is why I so mistrust exercise bikes.