Sore knee

Garlic Suplmnt

Did 90k this afternoon and my left knee is sore as. No idea why, bike setup is the same as it's been since I got it in Janury, no trouble up til now. Any idea what I need to be mindful of when trying to remedy this?

Cheers

The tax man

Is this the furthest distance you've done on the bike since January?
Is your knee still hurting you off the bike?

iregk

what kind of pain is it. where on the knee?

Garlic Suplmnt

It's below the left kneecap. has eased off a bit now but I'd be concerned about it becoming a regular thing.

Regards the distance, yeah, first time I've hit 90k in one go but have been building up to it every weekend, circa 70k and 80k weekend spins the last 2 months or so. Prolly worth mentioning that I really did go for it yesterday and pushed myself harder than ever on a bike.

Cheers

*edit* P.S. yeah, pain is there when off the bike

gman2k

Can you bend down and fold your legs under, so that you are sitting 'on your hunkers' ?
Serious knee pain would prevent you from doing that, and indicate real damage.
What pedals are you using?
Are you doing a lot of hills?
Are you using high or low gearing?
Also, going out just once a week won't be really doing much for you, a midweek or recovery spin will help to build up the muscles quicker, and help to prevent strains.
If it keeps up, talk to doctor, but he'll probably send you straight to a consultant anyhow.

Garlic Suplmnt

Can you bend down and fold your legs under, so that you are sitting 'on your hunkers' ? Yeah, with no difficulty thankfully

What pedals are you using? SPD

Are you doing a lot of hills? Yeah, though yesterday's spin was about 1/3 hills

Are you using high or low gearing? I've a compact, big ring on the flat, small on the hills. Usually keep one away from the granny ring when climbing unless the gradient is very steep

Murph100

Ice it regularly and keep it elevated as much as possible.

Cut back the mileage and do it more frequently and then slowly build up the milage again once your knee no longer hurts.

Ice pack again and elevate after every cycle

Avoid steep hills and keep your cadence in the 90s uphill as well if possible, use the granny ring if you have to, or else you'll have granny knees !

Have a read of This and This

Garlic Suplmnt

Murph100 wrote: »

Ice it regularly and keep it elevated as much as possible.

Cut back the mileage and do it more frequently and then slowly build up the milage again once your knee no longer hurts.

Ice pack again and elevate after every cycle

Avoid steep hills and keep your cadence in the 90s uphill as well if possible, use the granny ring if you have to, or else you'll have granny knees !

Have a read of This and This

those are very useful articles, thanks man

Murph100

No worries, more than welcome, just make sure you cut back the mileage and intensity right away and build it back slowly.

Try and get out 3 times a week if you can, even an easy hour on a weds and then longer on sat & sun.

To be honest the old motto of 1000km easy base miles has a lot going for it, I'm doing it right now as I dont want to repeat of last years knee injury :rolleyes:

iregk

Sorry forgot all about this thread until now.

If you can bend your knee right back without too much pain there isn't any serious harm. Pain below the knee cap tents to be a forewarning of strained ligaments. Ice if swollen and try to get some anti inflammatories into you. As for the bike try to stay away from serious pushing for the moment and just spin a lower gear as this will help take the pressure off the joint.

Deisetrek

Garlic Suplmnt wrote: »

Did 90k this afternoon and my left knee is sore as. No idea why, bike setup is the same as it's been since I got it in Janury, no trouble up til now. Any idea what I need to be mindful of when trying to remedy this?

Cheers

Just reviving this tread to ask you Garlic Suplmnt how you got on after with this problem ??. As with yourself I'm having problems with my left knee only . And as with yourself nothing has changed with my bike set up (same as it has been for the last 3 years ) , mileage increased , yeah but not by a huge amount . Did you get sorted after? If so , how did you do it ? thanks in advance ............

redmaxi

I found Mr Gib's stretching excercises (and advice) very helpful here on WW

CatFromHue

redmaxi wrote: »

I found Mr Gib's stretching excercises (and advice) very helpful here on WW

i liked the bit at the end where asked your man what he though of his stretches!

the one where he used the bed as a support looked good, ill give that a go later myself