New Rider Needs Help!!

[texascyclist]

:confused: Hi Everyone....I started cycling in July and did my first 65 mile tour a little over a week ago. It was a blast but I came out of it with extreme pain on the outer side of my left knee. Has anyone experienced this before? From what I have read it seems to be IT Band Syndrome. Also, I experienced some crapping in my right leg during the ride. Any suggestions on how to avoid that from happening again? Thanks so much for any advice offered.

[Veronica]

Also, I experienced some crapping in my right leg during the ride. Any suggestions on how to avoid that from happening again? Thanks so much for any advice offered.

I hope you bought new shorts. :eek:

Seriously, were you sweating a lot? Might be that you needed more electrolytes.

V.

[jobob]

Hi, sorry to hear about your knee pain. It does sound like an IT band issue.

Do you use clipless pedals?

Earlier this year I experienced some pain on the outside of my right knee, but only when I went on longer rides (50 + miles). I adjusted the angle of the cleat on my right shoe ever so slightly so that my foot pointed outward a tiny bit more. Like I said, it was a very tiny adjustment, but it did the trick, toe-ing out just a tiny bit more relieved the slight pressure on my IT band.

[BleeckerSt_Girl]

I hope you bought new shorts. :eek:


Too much!!! I'm dyin' here.

[Bad JuJu]

Don't know about the crapping/cramping, but I do have IT band issues. I've just been through a course of PT for my left knee, and learned some excellent stretches to do, along with strengthening the quads and hamstrings. The stretches you can find on the internet or in any good book on sports stretching.

I also learned that my kneecaps are turned slightly outward, so this problem will be something I just have to live with. In addition to scrupulous post-ride stretching, and sometimes icing, I wear a Cho-Pat strap, which is a kind of brace that helps to support and, in my case, minutely re-align the patella.

If I have to stretch and wear a knee brace for the rest of my life so I can continue to cycle, so be it.

[DDH]

ROFLMAO, I have seen typo's but that one was great!! LOL

I'm with Lisa, I'm dieing ;)

Seriously though, if I can get that way, I am a new rider too (since July) and congrats on the 65 miles!! I don't know what to say about the knee pain but I think the cramping sometimes is potasiam shortage, I know when I cramp in my legs if I eat a banana or drink some gatorade it usually quits. Of course I am not expert so wait for them to answer you okay.

I have a 50 mile ride coming up this weekend in Waco Tx. and I am thinking I may have bit off more than I can chew with that, so I envy you being able to do the 65 already.

[BleeckerSt_Girl]

Two quick knee helps to try out before you get into looking for complex physical causes too deeply: Do like Donna says- on a long ride keep sipping a drink with electrolytes. And raise your saddle height a cm or so- might help with "some" knee pains.

And do get some new shorts.

(JUST KIDDING!!!!)

[texascyclist]

Hi Jobob....

As of right now I have not been able to afford the clipless pedals and cycling shoes, so unforntunatly I'm riding in my tennis shoes. I have heard that is not a good thing and maybe that is what lead to the IT band. Any suggestions on shoes that may be better for me but yet not so expensive?

[texascyclist]

Thanks for the help.

Also, I have signed up for the 50 mile ride in Waco this Saturday. After the 65 mile ride I decided to cut it back just a little bit. Hope to meet you there. :D

[midgetcycler]

Hi Jobob....

As of right now I have not been able to afford the clipless pedals and cycling shoes, so unforntunatly I'm riding in my tennis shoes. I have heard that is not a good thing and maybe that is what lead to the IT band. Any suggestions on shoes that may be better for me but yet not so expensive?

I would suggest watching ebay for shoes and pedals. You can find some pretty good deals. Do some research on the types of pedals you are interested in, find out what kinds of shoes go with that kind of pedal, and then start shopping!

I purchased a used set of SPD-M505 pedals for $30 including shipping, and I got my shoes for $16 including shipping (99 cents plus $15 shipping! I still love that one!) I have a road bike but I chose to go with mountain bike pedals and shoes so I don't bust my butt in the convenient store (mtn bike shoes have traction on the bottom).

[DDH]

Hey Texas, I ride in tennis shoes too, it doesn't bother my knees, it makes my feet numb. I was hoping to get some shoes before this ride coming up, but doesn't look like that will happen.
I think the knee pain could be your seat, I get pains in the tops of my knees when my seat is to low. Like I said though, I am not an expert by any means so wait for the other girls.
We should meet up for the ride, take pictures and have some fun. I don't get in a hurry though. Like I said, I am afraid I may have bitten off more than I can chew saying i'd ride 50 but I am going to give it a go.

[BleeckerSt_Girl]

I ride always in good Merrill running shoes with no foot problems or knee problems at all. Good running shoes can be very comfortable for biking- just don't ones that are too thin and flexible.
I did have some knee pain when my seat was set too low. They went away when I raised my seat until my leg was "almost" straight when my pedal/foot was at the lowest point.

65 miles- that a LONG ride!!

[Bad JuJu]

For those who don't want to invest in clipless pedals and shoes just yet, but are having some foot problems from riding in tennis or running shoes, you might try what used to be called a touring shoe: a cycling shoe with a stiffener in the sole. Not only does this help somewhat with numb feet, but the stiffener also helps transfer more of the pedaling work you do directly to the pedal--therefore, you cycle a little faster/better without working harder--can't argue with that!

These shoes go by various names, but are often identified as low-level mtb shoes, and are usually less expensive than high-quality, or even medium quality, road shoes. Another plus is that you can use them with toeclips or no clips for now, then add cleats to the bottom later when you're ready to move to clipless. I wear Diadoras, on sale right now at Performance:
Diadora Caymano (http://www.performancebike.com/shop/profile.cfm?SKU=21924&subcategory_ID=10040)

But there are lots of other brands, styles.

[SouthernBelle]

That is a great price on that Diadora. Almost makes me wish I needed shoes.

[RoadRaven]

Check out these threads, or do a search on knees...
There is/are some very specific advice, suggestions and reflective questions about on knees...

http://forums.teamestrogen.com/showthread.php?t=7866

http://forums.teamestrogen.com/showthread.php?t=7359

http://forums.teamestrogen.com/showthread.php?t=5616

http://forums.teamestrogen.com/showthread.php?t=10011

http://forums.teamestrogen.com/showthread.php?t=9582

http://forums.teamestrogen.com/showthread.php?t=8281

http://forums.teamestrogen.com/showthread.php?t=8414

http://forums.teamestrogen.com/showthread.php?t=8981

http://forums.teamestrogen.com/showthread.php?t=9126

[jobob]

Hi texascyclist -

I didn't mean to imply that you should be using clipless pedals, I was only asking if you used them because, in my particular situation, adjusting the angle of the cleat solved my problem.

Since you don't use clipless pedals, then my problem/solution won't apply to you. Sorrry 'bout that.

best of luck, - Jo.

[Kano]

I don't know if this is feasible or not -- I bought the shoes long before the pedals. It made a huge difference to my feet to have the very firm footbed, though I still had some problems with numbness until I got the pedals!

Karen in Boise

[jusdooit]

I ride with tennies with no problems, but have recently begun to experience knee pain after changing to a new saddle. The height is fine, but I'm going to continue to adjust the front/back position, this could be your problem. Not being correctly over the pedal can cause knee pain. Ask LBS for help if need be.

Also the cramping could just be dehydration and not neccessarily a potassium shortage. Keep general hydration up with plenty of H2O on rides. Best source of K+ is orange juice (banana's don't really have that much). Also a good source of K+ post-ride is a baked potato (eating skin is best).

Cindy