Knee pain

[Artista]

Are you doing any exercises for your weak hips? I also had knee pain but it was off the bike. I used a foam roller every day for a couple of months with little improvement. My physical therapist gave my some exercises to strengthen my weak hip rotators, (she says that most cyclists have very stong hip flexors and weak rotators). I've been doing the exercises for about 3 weeks and they're helping more than the foam roller did. The PT is also a cyclist and she does the same rotator exercises as part of her normal fitness routine.

[Catrin]

I HAVE to clip in on the road or my cranky knee complains, but that is likely a different issue from yours - my knee is a bit compromised. Foam rolling may not be much fun but it serves an important purpose - especially if you have tight IT bands.

Did the fitter/physical therapist give you exercises for your hips and/or stretches to go along with the foam rolling?

[dawnagrace]

Thanks for all the feedback, ladies. My PT did give me some hip exercises to do but I haven't been as diligent in doing them as the foam roller. I think I'll start doing those every day and see if it starts to help. I have not tried riding any other bikes. My cycling budget is already pretty maxed out and it will be a long time before I'm able to increase my bike inventory.
I'll keep you all updated as I get my shoes and pedals. My PT/bike fitter told me to come back for a cleat fitting as soon as I get 'em. Hopefully within a couple of weeks...sooner if I can talk my DH into a cash advance

[Dogmama]

Make sure that you are not mashing on your pedals. Your cadence should be around 90RPM. You can easily check this by counting one down stroke, usually your right foot while cycling on a flat.

Newbies often push gears that are way too hard for their knees. The muscles, tendons & ligaments all need time to become adjusted to cycling. Go easy on yourself.

[Scrappy]

You can always get a set of shorter cranks. I cannot recommend them enough for working through knee pain and strengthening the muscles + tendons. I have used them for beginning of the season cranky/weak knees and also for rehabilitation. With short cranks, you naturally spin instead of mashing.

http://www.bikesmithdesign.com/Short_Cranks/

[dawnagrace]

Update:

Things are looking up in the knee department. I purchased shimano road pedals and a pair of bontrager road shoes and there was instant relief with the first use. I've continued to do hip strengthening exercises and foam roller on the IT band, and with the addition of the clipless, I was able to do 150 miles last week virtually pain free. I still am having some twinges here and there but I think once I go back to the fitter and get my cleats shimmed and adjusted I can kiss this knee pain goodbye. SO, SO happy about that!