Knee pain, repetitive stress injury?

[lattae]

Do you feel that the video was worth it? I too suffer with ITB issues,, and am interested in Gray Cook's book. I've been doing stretches, and working with therabands to strengthen the hip muscles. I've had improvement but not 100% yet. I do ride a triple so that was an interesting comment with regards to the bike. I've had professional bike fit so there was no mention of the Q factor. It seems like its been a slow process of healing but I'm always looking for more info to help understand and learn more about this.

[indysteel]

Lattae, I tend to think that a lot of fitters don't take q factor into consideration. You might ask one of your riding partners if you look toed/kneed in while riding. In my experience, if the crank is the issue and you don't change it, no amount of stretching will really take care of the problem.

[lattae]

Thanks Indysteel.. do you mean that while riding your toes and knees have a tendency to be turned in greatly towards the TT with regards to the Q factor?

I do have the triple crank and eventually would like to purchase a new bike (maybe in a year) I'm going to keep the Q factor in mind. Maybe I should go back to my fitter and have him look this over now. I do still have some pain in the knee but has been reduced since stretching, but not totally gone. I also use the foam roller.

[indysteel]

Thanks Indysteel.. do you mean that while riding your toes and knees have a tendency to be turned in greatly towards the TT with regards to the Q factor?

You got it. Mine was really exaggerated, even with my cleats moved as far in as possible.

My fitter did a lot of research for me when I began the custom bike process. SRAM, Shimano and Campy's current triples essentially all have the same q factor. If I recall correctly, the only good choice I had was a TA Carmina crank, which was out of my price range. So, I went with the Campy 50-34 compact (13-26 in the rear). With that combo, I lost my smallest gear and my two biggest gears. So far, I haven't missed them too much. Every once in a while, I'll spin out, but that's okay. My knee is much improved. It hurt after my last ride, but I think that's because I went for a long ride with a fair amount of climbing after two weeks off of the bike.

[Kathi]

You got it. Mine was really exaggerated, even with my cleats moved as far in as possible.

My fitter did a lot of research for me when I began the custom bike process. SRAM, Shimano and Campy's current triples essentially all have the same q factor. If I recall correctly, the only good choice I had was a TA Carmina crank, which was out of my price range. So, I went with the Campy 50-34 compact (13-26 in the rear). With that combo, I lost my smallest gear and my two biggest gears. So far, I haven't missed them too much. Every once in a while, I'll spin out, but that's okay. My knee is much improved. It hurt after my last ride, but I think that's because I went for a long ride with a fair amount of climbing after two weeks off of the bike.

I have the TA Carmina crankset on my bike. I love it but didn't improve my toe out issues.

[Kathi]

Gray also recommends "The Stick" for getting in areas you can't get with the foam roll. I got the "Tiger Tail" Perform Better.Com and the "Fitball Therapy Ball" http://www.performbetter.com/SearchResult.aspx?rnd=30
The ball works better than a tennis ball for spots that need lots of work, especially the glutes and back.

Both are small enough to pack for travel, including bike tours.

[Melalvai]

I stayed completely off the bike for a full week. I've been walking a lot, just about long enough to make it hurt and then I stop. Today I biked 3 miles to work and home. Each ride it did ok until the 3rd mile and then it started to hurt, not excruciating just uncomfortable.

No more 70+ mile rides for me, but I don't really want to, so that's all good.

I can't believe how light my bike felt after lugging all that stuff all over the midwest!

[Melalvai]

I continued to walk (and drive) after the one trip to work last Wednesday. Yesterday (Friday) I noticed that even long walks didn't trigger any knee pain. So just now I tried out a short trip. 4 miles, a couple big hills, and NO knee pain. I'm cured!!!

I'm so excited that I can quit being a motorist.

However I will not head out on any 70+ mile trips quite yet.

[Melalvai]

I'm confused.

The 4 mile bike ride yesterday did NOT trigger any knee pain. Walking hasn't either, for the last 3 or 4 days.

Sitting in my daughter's recital, and sitting through Star Trek, DID.

What do you think? Does it still sound like IT band? I suppose I could see a doctor. Eh.

[Kathi]

Do you feel that the video was worth it? I too suffer with ITB issues,, and am interested in Gray Cook's book. I've been doing stretches, and working with therabands to strengthen the hip muscles. I've had improvement but not 100% yet. I do ride a triple so that was an interesting comment with regards to the bike. I've had professional bike fit so there was no mention of the Q factor. It seems like its been a slow process of healing but I'm always looking for more info to help understand and learn more about this.

Yes, it gave me a good understanding of how the lower body works. But start with the book first, both to understand Gray's philosophy and to work out any general issues you have then if you haven't seen an improvement spend the money on the video. There is a companion video of the book that Borders didn't have but I was able to download it online for $9.99. You can get the set from PerformBetter. I wouldn't spend a lot on that video unless you have questions about the movement screen or exercises.

One thing I missed from the book that I got from the knee and hip video is how important the toe touch is. Since I have been doing the "Toe Touch Progression" (book and video) it is working wonders for me that none of the regular stretching has done. Because I'm closer to touching my toes I definitely seen a difference in how I'm sitting on my saddle.

My bike is a custom build and I use a compact crankset with Speedplay pedals but my toe out was much more extreme on my right side than the left. I also toe out when I walk and stand so to me that is an indication that my problems went far beyond the bike.

Perform Better has podcasts that include thoughts by Gray at the end of each segment. Lots of good information there.
http://www.performbetter.com/catalog...thCoachPodcast

I could go on and on about the changes I've seen in my movement patterns and issues that I've been struggling with that Gray's techniques have cleared up rather quickly.