Update to Worried about Knees

[Zippinalong]

Just got back from the Ortho and he said I have Patellar Tendonitis in both knees. He pointedly touched that area and I almost went through the roof.
The shitty part is that I need to stop biking for awhile .
I go to PT twice a week for 6 weeks and hopefully between 4-6 weeks I feel a lot better (if not sooner)
I'm really bummed because I cannot ride and I signed up for a ride that is in 2 weeks.
What do you all do to get past this? I haven't ridden in 10 days as it is and already I'm starting to feel depressed.

[Abarnes]

I recall you mentioning that you were going to have your fitter check your seat height.

Are you doing icing? Wondering too if your Doc is recommending stretches and massage (glutes and hams, hip flexors, etc). The PT should be addressing tightness in those major muscle groups

Sorry to say that I'd not recommend long mileage/big distance rides at this stage, as you describe the pain as sending you thru the roof. It's easy to continually re-injure and aggravate tendonitis without full recovery.

However, that is not to say that you can't ride EASY in small gears (no big chain ring period!) to keep healthy. Active recovery on the bike has to do with increasing the knee open angle (less knee flexion), and reducing the shear force on the joint (easier gears, higher rpms)

[Zippinalong]

I recall you mentioning that you were going to have your fitter check your seat height.

Are you doing icing? Wondering too if your Doc is recommending stretches and massage (glutes and hams, hip flexors, etc). The PT should be addressing tightness in those major muscle groups

Sorry to say that I'd not recommend long mileage/big distance rides at this stage, as you describe the pain as sending you thru the roof. It's easy to continually re-injure and aggravate tendonitis without full recovery.

However, that is not to say that you can't ride EASY in small gears (no big chain ring period!) to keep healthy. Active recovery on the bike has to do with increasing the knee open angle (less knee flexion), and reducing the shear force on the joint (easier gears, higher rpms)

Right, I'm gonna bring my bike in and have everything rechecked.
The doc said not to ride for awhile and go to PT (which I start on Tuesday) so I'm sure they'll give me all the exercises to do.
I'm sure once I start to feel better I can start doing the real easy stuff.
I just feel down right now not able to ride and of course having the constant discomfort.

[NbyNW]

Sorry you're feeling down. It's disappointing when you have to change your plans because of injury. And it sounds like you're in a fair amount of pain, which doesn't help matters much.

You've got what sounds like a fairly straightforward diagnosis and plan of action. You might feel a bit more in control of the situation once you've started to see your PT and they have given you your marching orders. A little warning -- PT exercises can be really boring. Do them anyway! There are no shortcuts.

Did the Dr. at least talk to you about treating the inflammation with R.I.C.E.?

[crazycanuck]

I totally understand as i've been off the bike/pool/walking doggies etc for about 2 months due to falling in june and flaring up an old chronic sports upper body injury. I understand now I didn't rehabiitate properly first time round. I probably won't be back on the bike outside until *fingers crossed* December, swimming early 2012.

If you do take anti inflammatories etc DO not get back out there too early. Take it easy & listen to your body. Coming from experience....

Yup, do the physio exercises & find some other outdoor activity to keep you going. I've taken up bushwalking & other long walks.

You'll get back out there!

[NbyNW]

Do you swim? Could be a great way to work out some energy. Focus on your stroke technique, and put a float between your knees so you're not tempted to put stress on them....

[Zippinalong]

Thanks everyone for the advice. I don't swim but maybe it's time I start? LOL
I'll probably do some walking and I see this as an oppoutunity to really start working out on my upper body. More core work and all that jazz. I was planning to start that in a month or two once it gets too cold to ride but now is a good time to start as any I guess.
The doc just said to take some Advil or something along those lines to relieve some of the discomfort. He said the PT should really help make things feel better quickly so I'm hoping that's the case. And I agree, this is not something to slack on and I am one to take these things seriously. I love to ride and I don't want to mess myself up by thinking the minute I feel better I'll go out and ride 30 miles. Though the mind is willing.....

[bmccasland]

Your PT is your friend. The heating pads and ice packs are wonderful.

I just "graduated" from PT after having my ACL repaired. Still have exercises to do.

Another option is to find a good massage therapist. The best one I found was one my bike fitter recommended. She worked on the sore parts (legs, from cycling) and recommended yoga stretches to do post ride. Got me through a cycling season.

Good luck, you'll feel better.

[azfiddle]

Hang in there, do whatever the PT / doc need you to do to get over it.

My experience with injuries is that when you can't do what you want to do, there is a double whammy because you get more depressed when you can't do the activity that helps you stay positive in the first place. I found it really depressing when I could not play my fiddle due to overuse injuries, and equally so when I went through my first bout of bike-related hip/leg problems. At some point it will be over and you will be enjoying your cycling again, even though you are missing it now.

The suggestion to swim is probably a good one because at least you can stay active. If you can find another outlet or interest it will help you get through the "withdrawal" period. If you can,H make peace with missing out on the ride you signed up for knowing there will be another one down the road. Maybe you can volunteer instead, to be part of it, if it doesn't just make you feel worse about missing it. Maybe this is a time you could go to a bike maintenance class or try some other activity you have been putting off because you were too busy or focused on something else.

Wishing you the best for a speedy return to feeling good and doing what you want to be doing.