Sore knees

mwalsh7

Hi guys

New to cycling and my right knee gets sort after about 30km. I have just normal pedals and was wondering if the cleats and shoes would help or is there something wrong with the set up of the bike? I never had problems with my knees when exercising before? Or is it just my body needs to get use to the repetition of the pedalling?

Thanks in advance

EmcD123

I know I had knee pains until I got my saddle height fixed. Is your saddle at the right height for you?

Citizen2011

Same as. had knee pain until saddle height was adjusted

mwalsh7

Thanks guys.

I think it might need to be raised ever so slightly. I think there is too much of a bend in the knee when pedalling. I might try raising it and see how I get on.

Thanks

not yet

mwalsh7 wrote: »

Thanks guys.

I think it might need to be raised ever so slightly. I think there is too much of a bend in the knee when pedalling. I might try raising it and see how I get on.

Thanks

What bike are you on atm, If you're doing that kind of mileage you should consider Cleats etc.

arybvtcw0eolkf

not yet wrote: »

What bike are you on atm, If you're doing that kind of mileage you should consider Cleats etc.

+1

For sure.

I got a nice hybrid as a winter hack and have been trying to cycle it its original paddles, even over a short distance it feels strange (but no pains).

OP try youtube for some tutorials on fitting the bike yourself and you might find a massive difference.

ted1

Try dropping a gear

JPWOctane

It's probably position. Knackered my own knees over a weekend a year ago by having the saddle too low and using my outer quads too much while pedaling.

Once the damage was repaired by extensive physio, I avoided further problems with a slightly higher saddle, along with keeping my knees close to the top tube while pedaling.

That's just my experience but if it was me I'd be making sure I had the basics of riding position right before looking at buying cleats etc.

Edited to add - oh yeah, dropping a gear is a good plan. :-)

PCX

What's your pedalling cadence like?

If you are trying to push a larger gear than you need to it will put more strain on your knees. You could try moving to an easier gear and increasing the speed you turn the cranks as this will reduce the strain on your joints. The figure i have seen quoted most often for a good cadence is approximately 90 rpm which feels very fast if you are used to less but you'll get used to it in no time.

lismore7

Used to have knee pain starting off.
Sorted it out by lifting saddle and adjusting cleats.

mwalsh7

Thanks guys.

I have a cube peloton race. I only have it about a month and I have done about 200km. I have tried using a lower gears. I think the seat might need to be raised slightly are my leg isn't fully extending.

Might treat myself to cleats in the new year and see if they help. I think you are right I do feel some strain on the muscles in the quad too. Think I might be putting too much strain on them.

Thanks for the tips guys. Really enjoying the cycling so hopefully it's only because the seat is in the right position.

Paco Rodriguez

Adjust the saddle height so that at the bottom of the stroke your knee is just slightly bent.

If you don't have cleats, place the front third of your foot on the pedal.

Carawaystick

Is it the cold? my knees hurt in the cold and used to be bad years ago hillwalking in the cold too.

I got knee warmers and it seemed better today.

quozl

Another +1 for saddle height.

I had this too when starting out on the road bike. My saddle was a couple of cm too low.

magicbastarder

a chap i know caused himself some minor damage to his knees due to bad adjustment of his bike - he went for a proper bike fitting and says it's the best money he's ever spent.
would be a cheap option too, compared to multiple physio sessions to repair any damage.

thehamo

Bike set up is so overlooked its shocking!

I was doing post event massage after a charity cycle and the amount of people that came in with sore knees and shoulders due to poor bike set up was shocking!

Hmmzis

magicbastarder wrote: »

a chap i know caused himself some minor damage to his knees due to bad adjustment of his bike - he went for a proper bike fitting and says it's the best money he's ever spent.
would be a cheap option too, compared to multiple physio sessions to repair any damage.

This! Get fitted on the bike by a specialist, there are plenty good ones around (even better if the bike fitter is a physio as well). Best money I've ever spent on the bike.

Koobcam

As with the other posters, I suggest checking saddle height. Your leg should be more or less straight at the bottom of the pedal stroke, though you should also get a bike fit done if possible. Try also to not push big gears-ride like Contador, not Fignon (is it my imagination, or did cyclists back in the day have more knee problems than now-was it the big gears or the cotrisone, or both?)

magicbastarder

Hmmzis wrote: »

This! Get fitted on the bike by a specialist

i haven't bought a bike in many years, but that didn't stop me advising a colleague recently (who was looking into buying a bike) that a €1000 bike with €200 spent on fitting (and possible swap of some equipment) would leave him with a far better bike than just spending the €1200 on the bike.

arybvtcw0eolkf

Some useful tips here

https://www.youtube.com/watch?v=Zffsu77ASa0

naulpolan

Good advice here from the last poster! I have major problems with one knee at the moment brought on from cycling. My problem is that one of my legs is shorter than the other which resulted in my pelvis being off balance while on the bike. If you can visualise being clipped in rigidly in the pedals,pelvis lower at one side resulting in the knee being pulled inwards-has resulted in massive outer muscles and tiny inner muscles which is causing knee cap mal-tracking. I have been off the bike for 3 years now,I have been to countless physios 2 scans and a podiatrist you can imagine the expense!. Get yourself off to a proper bike fitter who will get you measured up properly and who will video track all your movement on the bike and make sure everything is working in line. Good luck

rigal

naulpolan wrote: »

Good advice here from the last poster! I have major problems with one knee at the moment brought on from cycling. My problem is that one of my legs is shorter than the other which resulted in my pelvis being off balance while on the bike. If you can visualise being clipped in rigidly in the pedals,pelvis lower at one side resulting in the knee being pulled inwards-has resulted in massive outer muscles and tiny inner muscles which is causing knee cap mal-tracking. I have been off the bike for 3 years now,I have been to countless physios 2 scans and a podiatrist you can imagine the expense!. Get yourself off to a proper bike fitter who will get you measured up properly and who will video track all your movement on the bike and make sure everything is working in line. Good luck

I had similar but not as pronounced issues in the past. Have you looked at VMO specific strengthening exercises? They sorted me out big time.

naulpolan

rigal wrote: »

I had similar but not as pronounced issues in the past. Have you looked at VMO specific strengthening exercises? They sorted me out big time.

Yes but it's very painful, the biggest problem is that my IT band is so tight I am having real difficulty stretching it out.

Tenzor07

There's so many muscles, joints tendons etc in and around the knee so rather than trying a "Google diagnosis", a qualified Physio should be first port of call for any persistent knee related issues.. The knees are too important to a cyclist not to...

Op, you may find your "Knee" problem is just sore muscles from bad positioning on the bike, or from weak/unused muscles...

nak

I also have knee pain at times - cold is a factor for me due to arthritis, but also had a super tight ITB that kept me of the bike in the past. My VMO was basically turned off following knee surgery and caused the ITB to become inflamed causing pain in my knee. Found a great physio who gave me strengthen exercises - started off really easy and had a lot of soft tissue work too. Took a lot of hard work, but was worth it.

Bike fit wasn't an issue for me, had a fit done and was told setup was ok. No harm in checking it.

naulpolan

Tenzor07 wrote: »

There's so many muscles, joints tendons etc in and around the knee so rather than trying a "Google diagnosis", a qualified Physio should be first port of call for any persistent knee related issues.. The knees are too important to a cyclist not to...

Op, you may find your "Knee" problem is just sore muscles from bad positioning on the bike, or from weak/unused muscles...

I have been to 4 different "qualified" physios, and a knee specialist (with the cost now near a thousand euro!)The problem is with one leg being shorter causing my pelvis to dip on that side, a proper bike fitting initially would have alerted me to this and saved me a lot of pain,money and frustration. This is why I am advising the o.p. to spend the money on a professional fitting.