Knee pain when biking
In the past two weeks, I've developed pain in my left knee when biking that has gradually gotten worse. It started as what I would term "tweaky" and moved to "painful." Below is a picture where I'm pointing at the point of pain. It doesn't feel like an "inside the knee" pain, rather more of a tendonitis or IT band type pain (although it's at the wrong spot for IT band syndrome, I believe). It's really just at the top outside of the knee, above where I think ITBS usually resides. I can get it to hurt if I press on that area. It doesn't hurt when running, squatting, going up stairs, etc. It seems the only time I have symptoms is when biking. I've been doing a lot of bike mileage and I foam roll (Trigger Point roller) 1-2 times a day. The left quad/IT band/surrounding areas are tight and feel like I'm working through knots when rolling. Can anyone give me their 2 cents? Thanks, Doug
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ART treatment and lots of rolling the IT band is what straightened it out for me (also lots of quad strength exercises) I'd suggest Leigh Boyle's site, www.athletestreatingathletes.com and going to a good sports med person for therapy if needed (the ART stuff worked wonders for me)
Hi Doug- I get this, in both knees. Started getting really bad for me the last couple of weeks, I backed way off on the cycling for a week, did tons of icing, foam rolling, stretching. It has flared up a tiny bit on long rides since but nothing major. I have also modified my biking schedule to separate the long weekend rides, with back to back days it was too much for my knees, I try to get the longer ride in Friday and do the ABP ride Sunday, lot sof icing in between.
I also started taking a supplement for joints, there are a ton on the market but I chose the Lakota joint care formula:
https://www.pharmacymix.com/product.aspx?ProductID=895
As well as a cream containing both glucosamine and MSM:
http://www.amazon.com/RestorativTM-...B004PZ2OVY
This cream is my new favorite magic potion... I've been using it post workout on my foot with plantar fasciitis and my knees and it seems pretty amazing, I was able to get up to 15 kms on my run last week with minimal pain in my foot.
You may also want to look into bike fit. Seat height can play a role in knee pain, as can pedal positioning. If you have changed anything recently that may have contributed.
Good luck!
PS- Leigh's site is amazing. She has a great book you can download to help prevent injuries as well.
Dusty & Becky, thanks so much. I think you're spot on with identifying the issue. I ordered the cream you suggested and the athletestreatingathletes site gives a great rehab protocol. Thanks again! Doug
Doug, I used to have tremendous leg pain up until last January, when I went in for some tri testing at a facility in Houston. I had always had pain throughout years of sports, training, fitness, etc. A lot of it was simply due to years of violent football (high school) and lacrosse (college) activity that just eventually catches up with all of us that were involved in sports in our younger years.
The facility identified in a running gait analysis that I had some major structural issues there. There was an awesome thread a few months back about some success people had with a facility up near you that you might consider:
http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/7719/Default.aspx
These guys would probably save you- give them a call!
But back to me! I was still having outer knee issues similar to you. Not so much an old-man knee issue, just tenderness that would flare up after tough efforts. Like funny-bone pain... The facility told me I had the wrong shoes and switched me from Brooks Glycerin to a more stable Asics 2160. My world changed after that. They also pointed out my abysmal flexibility and showed me some key stretching exercises. I latched onto that and now spend copious amounts of time working the core, glutes and stabilizers before and after- nothing revolutionary there... I also spent months and months removing the "bounce" in my stride, perfecting a mid-foot strike and doing everything I could to lower the impact, including shortening my front stride- similar to what you see/hear from the trainers in the videos in the thread above.
I also now ice after every effort over 90 minutes, run or bike. Absolute game changer IMHO, if you can sit in a freezing tub for 15 minutes. You Yankees probably do that stuff for fun, who knows.
Last thing was the saddle. I read somewhere that outer knee pain means raise the saddle, and inner knee pain means lower it. I experimented for over a year, and found that rule of thumb to be pretty solid. People always say you have to grow into a saddle and a bike, and just like swimming and running, things can change when you ramp up your volume to ludicrous EN levels. It's absolutely possible you're body needs some more height in the saddle.
I've also pretty much given up squats for life, and really backed off the lunges. I will sometimes throw on a 45 lb plate on each side and just knock out some sets, but it's rare. Too much risk for me, even if you do them perfect.
It's hard to say which of these things worked for me, but I have not had any knee pain since that day in January of 2011, and I have logged a lot of miles since then. Try a couple of these ideas and see if they work. If not, you'll know!
Good luck!!!
@ Doug, My two cent is your knee cap is tracking a bit off. We don't have perfect bone structures that is why a bike fit is different for each of us. I would try this. Looking down at your foot that is in your bike shoe, your left side, adjust the cleat so the toe points in a few MM. That means taking off your shoe loosen the screws angle the cleat to point towards the right. This will make you want to keep your left knee just a few MM closer to your bike taking the pressure off that knee cap around the area you pointed to. That's my two cent and a quick fix... LMK
http://tribesports.com/blog/expert-feature-breaking-down-anterior-knee-pain?utm_source=facebook&utm_medium=fbwall&utm_campaign=mkting_jack
Also listened to a podcast last night that discussed knee pain- sometimes weak quads and tight/strong hamstrings can be a cause.
http://www.bengreenfieldfitness.com/2012/07/episode-201-what-to-do-about-knee-pain-that-wont-go-away/
go to 37:40 to get to the question about knee pain. But basically, google PNF Stretching- proprioceptive neuromuscular facilitation, great stretches for the hamstring. And he has lots of good stregthening suggestions for quads.
Thanks again, everyone. I'm doing basically all of these suggestions and it's starting to feel better today. I'll give it a few more days and then test out a ride on Wednesday.