hamstring/knee pain- any ideas

[ikkin]

hi ladies,
okay, i just bought my first road bike (i got a sick deal on a cdale r1000- full ultegra, carbon cranks, mavic krysium elites, etc. for $1300) and i've been all psyched to ride. i have ACL reconstruction surgery and my own wedding coming up, so biking is one of the only things i can do to stay in shape.

i also mtn bike, and i always had a problem with the outside of my knee. when i ride for awhile it kills on the outside back of my knee...it hurts that really thick, strong band of fiber that feels like it might be the outside of my hamstring. it basically feels like tedonitis after one ride! it's been frustrating, but i've dealt with it.

now the EXACT same problem is presenting on my road bike, the exact same spot on the exact same leg. that leg also happens to be my blown ACL leg, so the LAST thing i want to do is add more stress to the knee joint.

i've tried raising and lowering the saddle. lowering the saddle makes it worse, raising it doesn't help.

what is it! help!
thanks in advance!

[Trek420]

So, I am sure some of the PTs on this board will check in soon when they get home from work....

.... and start their 2nd shift on TE.

Are you stretching? Sorry that was over simplistic of me.

Cyclists are famous for IT band issues and my totally unprofessional untrained, not a Dr. and don't play one on TV opinion is you have some of that.

I have torn ACL and many other boo boos so I don't do the stretch with ankle over the opposite knee and sit down one. But anything to stretch the hamstrings and quads.

[DrBadger]

So, I am sure some of the PTs on this board will check in soon when they get home from work, but here is my non-expert opinion. I also tore my ACL ~ 3 years ago, so I know what you are and will be going through. That said, fiven the location of the pain you are describing it sounds like your IT band that is causing the problems. This runs from your hip down to your knee on the outside of your leg, and can cause lots of pain including knee pain. For me the best thing to do for it, in addition to stretchin, was to use a foam roller. Basically you lay on your side and roll your leg up and down the foam roller keeping off of your knee and hip joints. It will hurt like he!! at first (at least it did for me), but it makes a huge difference.

Is there anyway you can get in for some PT for your knee? This is where they found all the IT band problems for me and did wonders taking care of it. Also, you want to get really strong before (and if) you have surgery to repair the ACL, it will make recovery a lot easier.

Good luck!
Ellen

[segolene]

Did you get fitted?

Had the same problem last year. It happened after I switched shoes/cleats. The "fitter" at my LBS checked my bike (it was perfect!) and ended up by moving my cleat to change my foot's position. I also have an insert ( $60 for O.5 X 2cm of hard foam ). It worked!

Seg.

[Eden]

Unfortunately knees can be bothered by a lot of things, including but not limited to saddle height. If you are overly stretched out on the bike (reaching too far) it can aggravate your hamstring too. Sounds like you might need a comprehensive bike fit to get all of the variables checked out.

[Aggie_Ama]

I had the same issue and it was resolved by a total bike fit. We adjusted my saddle height, shifted it back, moved my cleats up, moved my cleats out and switched me to Aline Insoles. Can't tell you which one helped with the pain you are describing, maybe it took them all!

[roadie gal]

3+ on getting a professional bike fit.

[Starfish]

For me the best thing to do for it, in addition to stretchin, was to use a foam roller. Basically you lay on your side and roll your leg up and down the foam roller keeping off of your knee and hip joints. It will hurt like he!! at first (at least it did for me), but it makes a huge difference.

I have IT trouble when I do much except bike. So, last night I tried the rollers in the gym for the first time for the IT. You ARE NOT KIDDING it hurt like he!!

What exactly does the roller do...is it a stretch?

[KnottedYet]

It's a myofascial release/stretch. If you have someone you *really* trust, you can have them do the same thing to your ITB using the boney side of their forearm and some oil and sliding it down your outer thigh from hip to knee. But you'd better reeeeeeealllly trust them!

[Starfish]

It's a myofascial release/stretch. If you have someone you *really* trust, you can have them do the same thing to your ITB using the boney side of their forearm and some oil and sliding it down your outer thigh from hip to knee. But you'd better reeeeeeealllly trust them!

I do have an incredible massage therapist, and I do trust her. She has really done a lot to work on my legs, including IT, which was why I was sort of surprised the roller in the gym hurt SOOOOooo much. Gads!

[Gidiup]

Ever since I did my first Century, as part of the MS150 ride, I've had issues with my IT band. I know how it happened. At first, I had my seat too low and then I raised it too high. The night after doing the Century, my knee was tight, swollen and somewhat painful. But, the next day I continued and rode another 60 miles. I also feel pain behind my knee. Luckily, I work with PTs. One PT showed me a stretch to do twice a day (morning and evening) and after I ride. I lay on the floor, on the opposite side.(my left side) Grab my right ankle, like I'm doing a quad stretch laying down. Be sure to keep your leg in line. Place my left heel on the outside of my affected knee and sort of push down with that heel, stretching the IT band. I also ice it after a stretch. It feels ok, but it's not 100%. Of course, biking aggravates it. But I can't stop biking!!!

Starfish,
Do you find the massage therapy helpful?

[ikkin]

thanks all for your help! i'm pretty sure it's not my IT band, but i'm thinking of just finding a really good fitter and hoping that helps. it's just weird that it ONLY affects me during biking, and it ONLY happens on my left side. anyway, stay tuned. and thanks again!

[Bklynmom]

Here's hoping it's the bike and not the knee.

A bike fit by a professional fitter, not just the bike shop guy. My 48 year old knees will be forever grateful to Felix who really fit my bike. They measure your reach, cleat position, seat height - length of the stem etc. Should take at least an hour.

Good luck.

Lisa

[VeloVT]

thanks all for your help! i'm pretty sure it's not my IT band, but i'm thinking of just finding a really good fitter and hoping that helps. it's just weird that it ONLY affects me during biking, and it ONLY happens on my left side. anyway, stay tuned. and thanks again!

Not that I'm any authority on the subject (take my word for it, I'm not ), but it doesn't sound like ITBS from your description of where it hurts. Be thankful for this (ITBS really sucks -- I can say this from experience), and good luck trying to sort it out!

[Starfish]

Starfish, Do you find the massage therapy helpful?

Oh my gosh, yes. In so many ways. It is about finding the right therapist. I have had a LOT of massage over the years, from many wonderful therapists. But, I have to say, I think I have now found the PERFECT therpapist for me.

For whatever reason, she just does ALL the right things for my particular needs. I am a very verbal client...saying what I need or dislike, so she gets instant feedback from me. She says that helps a lot.

But, she just really knows all the things that help me the most. She helped me immensely as I was training for Shasta and really pushing myself with hard rides leading up to my event. She also is an endurance athlete, so she understands, and she gave me a lot of great tips for recovery and so forth.