Quote Originally Posted by OakLeaf View Post
and started working on my hip strength and foot and ankle strength and mobility ...
+1. Having had patellar issues my entire life, I wouldn't touch any straps or supports without some significant medical device and investigation. The injury was only on Saturday. Try a little RICE instead.

To add to Oakleaf's training regimen: Due to knee pain, I finally ditched the traditional "functional fitness" cross training classes and went to a coach with a MS in exercise physiology. Unlike the usual "coach" out there, she didn't say "let's strengthen the quads" but "let's strengthen your hips, glutes, ab/adductors, hamstrings, calves, feet and calves to get your foot and knee aligned properly." We're essentially working on everything but the quads, and nothing allows easy balance (like 2 feet on the floor/bosu in the same plane). In only 6 weeks, I went from mewling like a kitten on any descent to a walk/run on a steep trail half racewith no residual soreness. That last is the key point. No residual knee pain for the first time in 36 years. None. Nada.

I guess, bottom line, is that if you want to improve in cycling, running, etc., you need to do exercises specific to that sport and to your individual weak body point. It isn't about gaining muscle weight, it's about getting stronger to prevent injury and make you more efficient and faster at your chosen sport. I don't need to do a two-legged squat to flip tires on a trail run or ride. I do need balance on one leg pounding down a hill, or strong obliques to help me correct wheel slippage--none of which I was getting in "cross training" classes.

Off my soapbox now but wanted to add my 2 cents about protecting knees.