"Kneecap Training"

[crazycanuck]

Foam rollers but they're oh so nice on the ITB..ahhhh..

I also use a ball with soft spiky points on it to massage my right ITB..oh so nice..

C

[Rumblefish]

This was a very interesting and informative thread for me...I just saw my doctor on Friday with knee pain and he's leaning towards patellofemoral issues as well. I'm starting physical therapy next week and now I have a much better idea of what to expect and look out for. I feel a bit less anxious now about my first PT session

My doc also recommended I get a professional bike fit (but yikes they are expensive around here!! one guy charges $300!!! waaaay more than my poor college funds can spare!) So for now my boyfriend and I have been gathering as much info about bike fittings/posture and whatever else to try and see what and if there's anything we can adjust on my bike to alleviate symptoms and possible causes...

Right now we think my cranks are too long as Oakleaf mentioned and want to try getting shorter ones...riding with 175mm.....If I had a triple Oakleaf I'd totally jump on your 170mm!!

Hillslug, hope your knee improves! and thanks everyone for so freely sharing info, as always TE members rock

[HillSlugger]

I got by bike back from the fitting on Monday. This morning I did a very easy ride on the trainer stand. My knees did not complain. I guess this means I'm improving. That's a very good thing I don't know if it's from the fitting, the rest, or the physical therapy (all three?). If I need to tape my knees for the foreseeable future to be able to bike and run it would be an acceptable price to pay to do what I love.

I followed the biking with 15 minutes of stretching, including the foam roller.

I probably won't try riding again until next week.

[OakLeaf]

Good thoughts your way as your knees continue to improve.

[Wahine]

That's good news MD!! I wouldn't wait til next week to ride though. You might go every other day, just don't go more than 15 min since you know you can tolerate that and don't go out if you're more sore the next day.

[HillSlugger]

That's good news MD!! I wouldn't wait til next week to ride though. You might go every other day, just don't go more than 15 min since you know you can tolerate that and don't go out if you're more sore the next day.

Actually, I rode 30 minutes and then stretched 15 minutes. I'm afraid to do too much too soon. Between swimming and PT I have Wednesday mornings and one weekend day I can ride again. Twice a week will have to do it for now.

[Wahine]

Ooooops, miss read your post. Sounds like you've got a good plan!! Take care.