Back on the Bike and in the Mix

[hirakukibou]

Hi Emily,
My patella wasn't tracking correctly and was pulled to one side. It would hurt when I would ride or walk down steps etc... I did some stretching exercies and some strengthening exercises for the inner quad.
-Pata

[Velobambina]

Pata--I had the same problem a few years ago (knee cap wasn't tracking right because of overdeveloped outer quads!). Keep up with the exercises. Also, biking will naturally strengthen your vastus medialis (sp? it's the inner quad muscle).
Agree completely will Jennifer. Keep riding and the weight will come right off.
Glad to hear you're back on the bike, especially since the weather is starting to get nice again.

[ace]

Hey guys,

I have the same problem (chondromalacia), although it didn't bother me until I fell in November, and then my legs got weaker, and my knee really wasn't tracking. I've been in pain since my fall (about 5 months), although biking is the only thing that doesn't hurt (as long as I keep my resistance low). I am really knockkneed to start with, so my knee caps almost point out.

Got any great tips on stretches/strengthening exercises? My recovery is sooo slow.

-Amy

[DrBee]

I developed the same problem in both of my knees and fought with it for years (late teens to mid-20's). I was a ballet dancer for a number of years which overdeveloped my outer quads. Mine were so bad that I could barely walk through the grocery store by the end. I had surgery (lateral release) done on both and can do pretty much anything now. Running is the only thing that hurts (sometimes).

[Crankin]

Hira,

I'd be happy to do some riding with you, if you want to come out to Concord. I'm an average speed rider (15 av) and I don't mind riding slow. In fact, I like to help people who are recovering from injury, etc..
PM me if you are interested.

Robyn

[Velobambina]

Ace---Here are a few exercises that my PT showed me that I've added to my strength workout:

Get a bolster or a large coffee can. Lie down on the floor and put the bolster under your knees. I use ankle weights for this exercise--at first, go light until you get stronger. Slowly raise your leg until it's straight (keep the back of yr knee pressed into the bolster). Count for a couple seconds. You should feel it in your vastus medialis. Slowly lower. Do 15-20 reps, three sets for each leg.

Sit on the floor or a mat. Get a bath towel and roll it up. Put it under your knees. No ankle weights required/recommended. One leg at a time, press the back of your knees into the towel while tightening the muscles in your quads. Your leg should straighten and come off the floor a few inches. Hold, relax. Do as many reps as possible with each leg (until the muscles are fatigued).

You should check out Jennifer Rhodes book. She's a PT and she wrote a great book that has exercises, advice, etc. about avoiding injury. Sorry, I can't remember the title.