Got the knee pain

[vladamir]

Not sure why. I suspect too much too soon.

Three weeks back I had been off the bike for almost a month. First warm day I took my MTB out for a tour of the city. I'd just stripped it down to the frame, cleaned, lubed, cabled and adjusted everything. Also just added a new cro-mo Nitto alabatross/north road bar and threw the Kona p2 back on for fun.

I took an 18ish mile loop. About two miles from returning home my left knee started hurting. Extreme pain that just about dropped me every pedal revolution. It was on the outside left part of my knee. It also had the feeling of a joint that wanted to pop and needed full extension. When I would stand up to get full extension nothing would happen but the pain would susbside some for a few minutes and then would return even while standing and pedaling.

I subtly adjusted my saddle forward and backward as well as nose up and down. Checked my seatpost extension etc. Nothing made it better so I found my markings on the rails and post and reset everything so I know my position remains unchanged. I'd had my LBS that I bought the bike from do the origional fitting.

I took off the Eggs and replaced with flats because I wondered if my cleat position was off. I had replaced my cleats in the fall and the last long ride (80ish miles) I had made was just after the cleat change. I had similair episode on the way back from that ride too but was riding my 700c touring bike that time.

I iced, heat, rest, elevation and then strated back commuting to work. Same thing happened a few blocks from work. I tried the commute yesterday and today running mostly in the granny gear and flats. Although that side of my knee felt a little tight after a few miles it never developed into that kind of pain. I went for a short run the other day and 30 ft into it the same pain occured.

What do you think? Should I see a doctor, LBS for fit/position etc.?

I'm getting nervous cause I've got some long rides planned for this summer and I need to get it worked out.:(

[1mystk]

Vlad, I have some knee pain also that has flared up since I broke my leg.

I actually found it was my cleat position (for me) on my indoor trainer... so I just adjusted the cleat...

It wouldn't hurt to have yourself refit for your bike.

Maybe also go to your favorite chiro or see if you can go in to see a sports injury specialist... sounds like a bit of tendonitis...

there are a few good stretches and such that will help strengthen the knee and surrounding muscles... look into that...

I will see if I can post some of the exercises that the physiotherapist has given me for my knee...

cheers, Mysty:D

[bdee]

It sounds kinda like ITB syndrome, (pain outside and just below the knee). Stretching the IT band usually can take care of it. Do a google search and see if that jives with the pain you're getting.

[vladamir]

It sounds kinda like ITB syndrome, (pain outside and just below the knee). Stretching the IT band usually can take care of it. Do a google search and see if that jives with the pain you're getting.

I checked in with wikipedia and it sounds to be an exact diagnosis. I have noticed that the outside heal of my shoes do wear faster than that rest toowhich is said to be indicative of folks develping this problem. I suspect that I'm slightly prone to this and coupled with my pushing increases in distance and intensity I've aggravated it. I'll start the stretching particular to the ITB syndrome and see if it helps. I've got a pretty good strength training program that I'm pretty regular with so I should be good as far as that is concerned. I'll just ease off a bit, use those stretches often and see what happens with that. If it persists I'm going to the Dr. I pay for the benifits so I might as well use them. Thanks!

[vladamir]

Vlad, I have some knee pain also that has flared up since I broke my leg.

I actually found it was my cleat position (for me) on my indoor trainer... so I just adjusted the cleat...

It wouldn't hurt to have yourself refit for your bike.

Maybe also go to your favorite chiro or see if you can go in to see a sports injury specialist... sounds like a bit of tendonitis...

there are a few good stretches and such that will help strengthen the knee and surrounding muscles... look into that...

I will see if I can post some of the exercises that the physiotherapist has given me for my knee...

cheers, Mysty:D

Cool, pass them along! I appreciate it.

[phlatlander]

I've had bad IT issues several years back, and they still flare up from time to time but I know what to sense now and I can usually catch it early. If on the bike and I begin to notice the slightest tightness & discomfort, I just do some IT stretches while coasting. Since this is your left, if on an unfixgeared bike :) drop your pedal to the 6 o'clock position and then stretch your heel-down (like a good calf stretch). Bend your torso to the right side and lengthen the left side of your body. Hold. Grimmace. Relax & repeat as needed.

Since the IT attaches way up on the hip, I used a tennis ball to release some of the fascia tension. Work the entire IT (rolling pins work great) and not just the area of pain. That will only keep it inflamed longer. Also w/the ball, I would lie on my side with the ball just outside-and-below where the dimple on your buttcheek would be. I'm not sure if I have them because I can't see my ass. Roll your weight aroud on it and you'll feel when you're working the right spot. Oh yeah. Your outer-hamstring attaches up high in this same area, too, and wraps down around the outer back of your knee — so sometimes when ITB syndrome occurs it's a sign that all of these muscles/tendons may be a little tight. It doesn't hurt to stretch/treat them all.

Good luck and get that thing taken care of, Lewis. We gots alot of paddling to do. ;)

Sincerely,
Clark

[KDWeb]

Vlad...this is a good site for more then just Knee problems

http://www.cptips.com/knee.htm

but this will get you to the knee spot. The guy who wrote it is an MD ( a gastro I think) and a rider. Good stuff. Also, if like me, you are getting longer in the tooth then your typical mtb'er or of the genetic predisposition, Glucosamine has made a difference for me. I had a real bad bout of knee pain after trying to do a Century in a cool rain storm a couple years ago. Keeping the knees warm has also made a difference.

[S. cerevisiae]

ITBS requires some pre-ride warm up, and lots of post-ride stretching. Faschia release is good, but takes practice and does not feel good while performing (perhaps Phlats dirty little secret?). At least it didn't when my osteopath did it on mt calf during some tendonitis and bursitis problems.

Oh, and Mystic one: glad to see you around again...

[50 Mission Cap]

Good luck and get that thing taken care of, Lewis. We gots alot of paddling to do. ;)

Sincerely,
Clark

We do indeed have much paddling ahead of us gentlemen.

I was going to suggest seat position, but apparently you messed w/ that already. Stretching usually works for me. Did you ride much this winter? Could it be that you're just not used to spending so much time in the saddle? I usually deal w/ a lot of knee pain early in the season....

York

[vladamir]

Thanks for all the advice. The IBT stretches and augmented pedaling technique seems to be working. I'll keep at it and build the miles up slower.

Oh, Clark and York, I've readied the supplies and vessel. Should be ready to set sail come mid-summer (or any time really). I'll keep you posted.;)

[50 Mission Cap]

Thanks for all the advice. The IBT stretches and augmented pedaling technique seems to be working. I'll keep at it and build the miles up slower.

Oh, Clark and York, I've readied the supplies and vessel. Should be ready to set sail come mid-summer (or any time really). I'll keep you posted.;)

Here here. Onward corps of discovery!!! Perhaps Mr. Holland (if he still rides that old bridgestone) could be Charbonneau.

Big Medicine

[RickB]

Thanks for all the advice. The IBT stretches and augmented pedaling technique seems to be working. I'll keep at it and build the miles up slower.

Oh, Clark and York, I've readied the supplies and vessel. Should be ready to set sail come mid-summer (or any time really). I'll keep you posted.;)

Vlad, you might also want to take a look at your bike fit as well. I had the same issues as you, and went in for a fit, only to have my saddle lowered almost a full inch!!!

As I understand it, the IT band moves back and forth over the protrusion on the outside of your knee (technically, the top of your tibia I think) as it moves through around 30 degrees. Lowering my saddle changed the situation so that it wasn't nearly as aggravating. It took a little while to "re-train" my legs to this new stroke, but the other side benefit was a lot better handling in technical sections and rock gardens.

Ice, stretching, ibuprofen/naproxen, and yes, even rest every once in a while seem to be the best treatment.

[vladamir]

Vlad, you might also want to take a look at your bike fit as well. I had the same issues as you, and went in for a fit, only to have my saddle lowered almost a full inch!!!

As I understand it, the IT band moves back and forth over the protrusion on the outside of your knee (technically, the top of your tibia I think) as it moves through around 30 degrees. Lowering my saddle changed the situation so that it wasn't nearly as aggravating. It took a little while to "re-train" my legs to this new stroke, but the other side benefit was a lot better handling in technical sections and rock gardens.

Ice, stretching, ibuprofen/naproxen, and yes, even rest every once in a while seem to be the best treatment.

Thanks! I think I've got it all worked out. Went to see a friend at the LBS, he looked at my position and we adjusted it ever so slightly. The stretching and a slight change in the way I pedal seems to have taken care of it. I haven't gone on a long ride yet but so far not even a hint of problem during my nromal commutes and riding around.

[dangerousdave]

After 5 knee surgeries, I still ski and all, BUT I have also had some positive results with using Glucosamine, as has my wife- her hip stopped achin, knees quit clickin.

Just a thought from an old fart.

[PutAwayWet]

I had some IT band issues on my left leg too. It got really aggravated by running when it was cold out. Cold really affects my muscles - the colder they are the tighter everything is - and when it's cold out (even though my core temp might be raging hot) I have to make sure to keep my legs warm. Some of the guys I ride with still refer to "The Underpants Ride" in which I did a 6 hour ride wearing long underwear over my bike shorts while wearing a thin short sleeve jersey. Whatever it takes to keep the legs warm. Stretching really helps me, as do leg presses in the gym (the ones where you lay on your back and push weight at a 45 deg angle up/away - for me that takes pressure off the ITB and strengthens the stuff around it).

When I first hurt it, it was so bad I couldn't even walk. Since I learned to take care of it, it rarely bothers me except in the coldest of temps when I'm a bonehead about keeping my legs warm so don't get discouraged!

[tryandgetme]

I had a friend that played bass, a friend that played drums, and I can play guitar. We all work in internet fields. We never did write any music though. We had IT band issues.

[phlatlander]

I had a friend that played bass, a friend that played drums, and I can play guitar. We all work in internet fields. We never did write any music though. We had IT band issues.

01101101 01101111 01100001 01101110 :D

[PutAwayWet]

I had a friend that played bass, a friend that played drums, and I can play guitar. We all work in internet fields. We never did write any music though. We had IT band issues.

Pineapple with that ham? :D

[tryandgetme]

01101101 01101111 01100001 01101110 :D

moan indeed...

[PutAwayWet]

What is this, The Matrix? ;)

[tryandgetme]

I don't even see the code. All I see is blonde, brunette, redhead. Hey uh, you want a drink?

[PutAwayWet]

I got the knee pain, except mine was from a bout with trail running. It's the IT band, and it's friggin' killing me. Walking can be downright painful sometimes. I aggravated it playing softball, then spent 24 hours on a plane. Then did a 20K hike in the rainforest in Australia, and could barely walk for two days. Now it hurts just walking my dog around the block. I'm headed in to see the kinesiologist/chiropractor next week. The absolutely great news is that it hurts not one bit to ride! This is the second time in my life that I've had a leg injury where it hurt to walk, but I could go out an mash on my SS pain free. Weird, but I'll take it.

[tryandgetme]

I got the knee pain, except mine was from a bout with trail running. It's the IT band, and it's friggin' killing me. Walking can be downright painful sometimes. I aggravated it playing softball, then spent 24 hours on a plane. Then did a 20K hike in the rainforest in Australia, and could barely walk for two days. Now it hurts just walking my dog around the block. I'm headed in to see the kinesiologist/chiropractor next week. The absolutely great news is that it hurts not one bit to ride! This is the second time in my life that I've had a leg injury where it hurt to walk, but I could go out an mash on my SS pain free. Weird, but I'll take it.

ride a fixie. I find it very thereputic.

[PutAwayWet]

ride a fixie. I find it very thereputic.

I've got one - I just need to finish building it!