Another knee pain post!

[bounceswoosh]

Welcome to the wide world of women diagnosed with chrondro-whatsit and patellar alignment issues.

For patellar alignment, one issue can be that if you don't fully extend your leg, the inside quad doesn't fire (at least, this is what a PT told me). In cycling you don't lock out your leg, so your outer quad gets stronger and contributes to the issue. So cross-training may help you. One exercise is to stand on one foot on a step, the other foot hanging off the lower side. Slowly lower yourself so that your knee is bending, then straighten up again, making a point of fully straightening the leg. Two or three sets of 10-15 ...

Also, stretching the IT band is key. If you can stand the pain, some massage work on the IT band may help; it's painful, but good. You can get some of the same effect by rolling the outside of your hip over a foam cylinder. If it hurts, you're doing it right.

There are other exercises; I don't remember them off hand, though. Most of my knee issues have gotten a lot better in the last few years, and I'm not really sure why, although I suspect it has to do with getting into a variety of different activities rather than just riding my mountain bike. Hiking can be a bear, still, though, and after playing two and a half hours of indoor soccer yesterday (normal game is one hour), my knee is definitely talking to me (mostly saying that I need to build up my lateral stabilizers before trying that again).

[karen]

I'll keep working out my legs and see if I can get everything of equal strength.

I'm also quite curious to see if our resident PTs have any specific advice for me... Paging PTs!

[Pinkberry]

I tore my cruciate ligament in the right knee about16 years ago...and four surgeries later. For the most part it holds up, but tends to swell (fluid on the knee) when over exerted...over time...and sometimes...it 'slips.' I have been told with knee injuries...as with back injuries...we will probably be dealing with them the rest of our lives! Stretching and chiropractic work on your legs can be extremely helpful as well as keeping up the electro-stimulation...I posted on this cute little hand-held electro-stimulator on another site that I religiously visit (www.traxee.com). The device is the same concept you use at physical therapy, but for people like us that will be dealing with old knee injuries for the rest of our lives, it is a great investment. And just be good to yourself...i find if I spend the whole weekend running, I'll pay for it the better part of the week. Stay in there, be strong, and don't give up!

-Pink

[TahoeDirtGirl]

Have you tried this? I'm not sure if you went to PT but this is one of the things that helps me. I had surgery on my knee in 2006 and couldn't walk after a 'simple' scope surgery to remove bone frags and trim my meniscus. To tell you the truth if I don't ride, my knee bothers me.

So back to the self myofascial release, it's basically giving yourself a massage with a foam roller. Roll your IT band, quads and calves and it takes a while but it helped me. I had fluid on my knee for the longest time as well and I did water therapy which is what triggered me to go into part time personal training but that's another story.

You can get the foam rollers through www.performbetter.com and I think they are about 3 feet long. You can also roll your back with them, which for me is HEAVENLY. Especially the a.m. after a long mtn bike ride.

Chondromalacia is usually what they say when they detect crepitus (popping and cracking)- kind of a blanket diagnosis. I would find a good sports med person or orthopod. But the orthopod usually wants to start cutting you open. I'm having the same kind of problem right now with a foot injury from Oct where I shoved my foot between two rocks when I was riding. I think alot of it is just getting it stretched out but it hurts like heck. Good luck!