Pain on sides of knees?

[bluebug32]

I did a search and nothing quite fit my symptoms that I could find.

Over the winter, I started having a burning pain on the sides of my knees toward the top where the quad attaches. It's definitely worse the more I ride and gets better when I stop riding. My cleats are as far forward as they can go and rest toward the end of the ball of my foot. My saddle seems to be at the correct height (according to Andy Pruit) and my crank arms are 172.5. I have the pain while mountain and road biking, especially while climbing. I wear the same pair of shoes and cleats (Crank Bros.) for both. I know I have some trouble dropping my heel during the pedal stroke, but it feels very unnatural to me and like the pedal is in the way.

Any ideas? I'm not sure if it's an injury that I keep re-injuring or a matter of strengthening my quads, etc. It's just very frustrating.

[vinbek]

I have this pain from time to time. I was a distance runner before cycling. Try to practice keeping your heels down and stretch. Also make sure you have a pedal with float in it. I have to move my feet a bit and need the extra movement. Also, make sure your pedal stroke is from the quad and not from the knee. I struggle with these things on long rides when I get tired.
Good luck.

[redrhodie]

I wonder if your crank arms are too long? Sheldon says that can cause pain:

http://www.sheldonbrown.com/cranks.html

Good luck figuring it out!

[bluebug32]

Thanks!

I'm thinking now that moving my cleats up (they're all the way up now, but still a little far back on the ball of my foot).

I think the crank arms is something to look into too for sure.

[OakLeaf]

Yes, how tall are you (not that that's the only factor, but it's a clue)? 172.5 is way long for most women.

I'm 5'3" with short femurs, and crankarms longer than 165 mm make my kneecap tracking problems flare up something awful.

Until you get a proper fit, try stretching your knees by kneeling with your butt on your heels for a minute or so before each ride. That used to help me.

[Flur]

That pain sounds similar to mine, although mine's on the inside only. My PT thinks I'm not using my glutes enough, and sure enough, when I do glute isolation exercises my hams and quads try to compensate for the glutes. So she's got me working on glute isolation exercises with my hand on my glutes so that I can ensure the right muscles are working. While I realize this is my Rx based on my particular issues, it might help you to work your glutes and to make sure you're using them when on the bike.

Oh, also, she recommended that I climb out of the saddle. I've found that helps too, and my climbing has improved dramatically.

[bluebug32]

Yes, how tall are you (not that that's the only factor, but it's a clue)? 172.5 is way long for most women.

I'm 5'3" with short femurs, and crankarms longer than 165 mm make my kneecap tracking problems flare up something awful.

Until you get a proper fit, try stretching your knees by kneeling with your butt on your heels for a minute or so before each ride. That used to help me.

I'm only 5'4"! Eep!