Back on the Bike and in the Mix

[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.