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someone else mentioned it: SPIN! peddle fast! do you have a bike computer with cadence? keep your cadence at 90 or higher (except when going up a hill.. then shift to lower gears to keep it up as high as you can even if you shift to your lowest gear!)Quote:
Originally Posted by KSH
if you are a masher.. that may be a BIG part of your knee issues if it's not fit....
Well, I rode today (with a lady off the board in fact!), and I was SPINNING... I kept in the LOWEST GEAR 90% of the time. I would only knock it up a gear if I was spinning too fast, and I was bouncing (typically down a hill).Quote:
Originally Posted by caligurl
By mile 20 I had really bad knee pain again. Now, I did let my knee rest for 3 days... before riding again. And today, I averaged about 12 MPH.
I might get a candence sensor... maybe that will help?
I just don't know if I should stay off it a week... or keep riding... I do have the MS 150 coming up in 15 days... and I need to be ready for it! And I need to get how to peddal down BEFORE that!
UUUGGGGGGHHHH..... this is so frustrating.
PS- The knee pain only happens ON the bike. If I get off the bike and run, my knee is FINE!
I don't know grrl... it really points to position/fit on the bike/pedals.
Front of the knee is the patella (knee cap) with the patellar tendon running down the front and retinacular tendons to each side.
I found this site www.bikefitting.com which has some great (though VERY detailed) info.
This link specifically speaks to knee issues: http://bikefitting.com/English/FAQ/KneeFemur.aspx
Also, this link: http://www.coloradocyclist.com/BikeFit/index.cfm
scroll down to item D to see the proper "neutral" position, though the entire page is quite informative.
Secondarily, are you taking some sort of anti-inflammatory? Speaking from experience, the rest part is important, but you need to take an anti-inflammatory. Knees have some of the worst circulation because its such a complex joint. So, when you ride take some tylenol, advil (name your poison) pre-ride. When you return, sit down and ice the knee and take the meds.
It takes a long time with knees... trust me. I'm the proud recipient of 2 knee scopes.
spazz
Actually - Tylenol has no anti-inflamatory action whatsoever. Advil/Ibuprofen/Motrin or Naprosyn/Alleve would have anti-inflammatory action.
When treating a minor injury or inflammatory process, in order for anti-inflammatorys to be effective, they have to be taken pre-activity if possible, and then every 4 to 6 hours (or every 12 hours in the case of Alleve) for 2 to 3 days following the strain.
They do help reduce inflammation in acute pain, but are best if taken on a continual basis for a couple of days, rather than sporadically.
If there is inflammation, the area should also be iced for 20 minutes every 2 hours, then after 2 to 3 days heat should be applied for 20 min every two hours. If you apply heat within the first 48 hours of an injury you will increase the swelling, thereby worsening the injury and/or increasing the pain.
Rest and compression by way of an ACE wrap wrapped comfortably but not tighly are also helpful.
In your case - there is no actual inflammation post ride though - it is unlikely either of these measures would be effective for you.
Thanks Spazzdog and Techno-RN!
Well, I went to the bike shop... AGAIN... today... and my cleat needed to be fixed... it wasn't aligned right.
I went to ride and then had NEW pain in my right knee.
At that point, I said, "SCREW THIS"... went back to the bike shop and bought the speed play peddals and new shoes to go with them.
Now, I need to get use to the speed plays.... but that should fix the knee pain... because I won't have ever to worry about my knee being "locked" in the wrong position again!