Potential knee issue?

So today I did my usual ~4 mile commute (I've been riding to work daily for about a month now, other than that am basically a newbie cyclist) and my knees hurt just a bit when I arrived at work. The inside of my knees specifically. I really want to stay healthy and pain free long term, so I'd like to know what I'm doing wrong! :) It wasn't serious pain and didn't last very long, so I'm not in the damage zone, I just want to make sure that I break any bad habits that I may be starting off with. Any input would be appreciated.

BTW, I don't have clipless pedals or clips (yet) and I'm riding a mtb/hybrid - no suspension, slick tires - if any of that matters.

Thanks for your help!

Have you had the bike professionally fitted to you? You may have your seat and handlebars in the wrong position. And if you do get it fitted, you can talk to them about your knee issues. Hopefully they can give you some good input if it's something other than fitting the bike.

Along w/getting your bike fitted at your LBS, a clipless pedal system will help keep your knees in proper alignment :-)

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Originally Posted by luv2fly

Along w/getting your bike fitted at your LBS, a clipless pedal system will help keep your knees in proper alignment :-)

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In theory, yes but what's right for one person may not be right for another. When I was using spd's I always felt pigeon toed. I don't have that issue with the Speedplay Frogs.

I'm with Jiffer on this, have the the bike fitted.

If you are having pain on the inside part of your knee like you are describing it usually means you can raise your seat a few more centimeters according to Andy Pruitt. I raised mine about 2 centimeters and it has made such a difference. No more knee pain! Give that a try. I have a hybrid like you as well.

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Originally Posted by F8th637

If you are having pain on the inside part of your knee like you are describing it usually means you can raise your seat a few more centimeters according to Andy Pruitt. I raised mine about 2 centimeters and it has made such a difference. No more knee pain! Give that a try. I have a hybrid like you as well.

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Agreed, if you can't get a professional fit, try raising your seat. Pain on the inside of the knee generally means seat to close to pedals, outside means seat too far away.
Just a warning, less is more. 2 cm is less than 1 inch and is as far as you'd want to go with each move - ~1/4" moves are not a bad idea, greater than an inch are a bad idea. You can always raise a little more the next ride if a little helps in the first place.
Also, I'm a fan of stretching. My problems are outside of the knee, so my stretches are for that, but there must be some good stretches for the knee in general.

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Originally Posted by F8th637

If you are having pain on the inside part of your knee like you are describing it usually means you can raise your seat a few more centimeters according to Andy Pruitt. I raised mine about 2 centimeters and it has made such a difference. No more knee pain! Give that a try. I have a hybrid like you as well.

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I read that if your knees hurt on the front, you may need to raise your seat, if they hurt on the back (I assume this is what you mean by inside) you may need to lower your seat.
Whatever, adjusting the seat height or its position forward or backward, or the seat angle seems like the thing to try. If you go the wrong way the pain will get worse and you will know what to do!

Bike fit is really important. But also, make sure you are in the right gear. I used to ride really hard...5 and 6 all the way. I thought it meant I was going faster and getting stronger. Really all I was doing was wrecking my knees. I recently toned it down to 3 and 4, using only 5 and 6 when I'm going down hill or catching a tail wind. I took a Road I class and they told us to try to keep between 70 and 90 revoulutions (I forgot the technical term). Maybe try gearing it down till you feel like you are doing that...unless you have a bike computer that tells you.

Yes, I agree, you may be pushing too hard in a more difficult gear. Spinning faster in an easier gear is faster, even though it may feel strange at first.

Thanks for the input! I appreciate your help.

I agree that a bike fitting may be my best bet. I'd like to move to clipless pedals and I'm thinking that I can work with a bike fitter to help me choose the right kind of pedals for me, as well as get the rest of the bike dialed in. I've been holding off on investing too much in this bike since I'd really like a new one, but I can't seem to decide what I want in a new bike since I've only been at this for a month. It's a bit of a pickle. ;)

While trying to decide about the new bike vs. outfitting the current one, I may try moving the seat up slightly and I'll definitely try to work on getting my cadence up. I know that spinning is better for you, but it is one of those things that doesn't really come naturally - I really need to focus on it. I think a bike computer will really help me in that area - having that constant feedback about my cadence will be a good training tool.

Thanks again!

I think you'll find the answer here

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Originally Posted by tjf9

I'd like to move to clipless pedals and I'm thinking that I can work with a bike fitter to help me choose the right kind of pedals for me, as well as get the rest of the bike dialed in. I've been holding off on investing too much in this bike since I'd really like a new one, but I can't seem to decide what I want in a new bike since I've only been at this for a month. It's a bit of a pickle. ;)

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For what it's worth: pedals that you put on this bike can be moved when you eventually pick a different bike. (guess how I know this?) I also moved my upgraded saddle when I got a new bike, though I eventually decided that it didn't work as well for me with the new riding position. DH has raided my slick tires now that he's commuting, and stuck me with his on my old bike -- knobbier ones, doggone it! Not that I ride that one real often, cuz I really enjoy my new road bike!

It's worth making this bike as nice a ride as possible while you're deciding what kind of rider you are. It didn't take me long to decide that I am NOT a mountain biker, no matter how much DH thinks he wants me to be, and that a road bike is more my style, even if I'm not really a speed freak! Well, not yet anyway!

Karen in Boise

Have you searched for "knee pain" in the forum?
There are several threads that go into detail about cleat positiion, foot position etc and how a little change can leave you pain-free...

Zen - Thanks for the Sheldon Brown link - that was very helpful.
RoadRaven - I didn't even realize this board had a search function. I'll try that too.
Karen - I've been thinking more and more about getting the pedals. You make a good point that I can always take them with me.

Thanks again!

Knee pain is a tricky thing, I rode my 3-speed again last week and the saddle was way too low, and my knees hurt a lot after only 2 miles (I average 50+ per week).

I started by commuting a year ago and rode an old 3 speed, alternating with my MTB when I wore trousers. I desperately wanted a new, dedicated commuter but it took me a year to figure out what I wanted. In the meantime, I tweaked the MTB fit-wise and accessory wise (racks, fenders, clipless pedals). The saddle has gone up a lot over the past year, but the knee pain has gone away (barring pushing too hard uphill against a head wind for too long!)

By the time I figured out what I wanted, I knew enough about my riding style to be really glad I'd waited! Upgrade what you have and learn what you like--you might be surprised. I'm picking up the Bianchi San Jose tomorrow, and a year ago I would've chosen a Dutch bicycle or a Pashley Princess, had such a bike been available.

Good luck with the fit and the riding. Ice three times a day for 15 minutes works wonders. A generic reusable freezer-ready gel pack from the pharmacy wraps around the joint nicely if you prefer not to use a bag of peas.

This seems to be a common problem. There is a thread on one of the British forums about exactly the same thing.

I had knee pain too just as you describe - in the inside of my knees. It affected my right knee more than my left. I put it down to muscular rather than anything else as I was cycling more than I'd ever done in my entire life. Sure enough, after a couple of weeks, the pain went. I don't get it anymore and I haven't adjusted my seat. My seat is at it's lowest point (I've got short legs) and my legs are almost straight when I'm pedalling so I think the height is probably about right. It'll be interesting to see what happens when I get my new bike next month.

Interestingly something I've noticed - if I don't cycle I get minor aches and pains all over, some in my back, some in my neck etc. I found this out last week when due to bad weather and other things that cropped up I only commuted once to work and had to use the car the rest of the time.

Methinks the "feel good factor" isn't just a psychological thing - it's a physical thing as well.