Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling - Patella Tendinitis
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04-07-08, 05:09 PM
Went on a 140km ride today and about a quarter into it, my left knee became really painful. :eek: I think I tweaked it on the trainer in the winter and aggravated it commuting. I took the rest of the ride really easy, popped an advil, made it home okay. I now have the ice bag on it.
Question 1: Any tips for dealing with knee pain when you're in the middle of a ride?
Question 2: Any tips for helping the tendinitis heal? I'll use ice treatment and stay off the bike for a week or two, see if that helps.
04-07-08, 05:12 PM
Oh, forgot to mention, this is the first time I've had knee pain on my bike in the past 5 years, so it is not fit, saddle height, etc.
i can't really answer #1 or #2, but i can say that i experienced a simiar issue on a ride, after getting new SPD cleats.
i never really had knee-problems before, but after about 100 miles my left knee was killing me! when i looked at the cleats side-by-side i could see that the left one had been shifted, or installed a little off, so the angle wasn't the same as the (correctly-done) right one.
so once i adjusted the left cleat a bit all was good. best of luck!
In the end of March I finished a 200k(127miles) ride and after mile 80 I had to pedal with one leg to finish the ride because of the tendinitis on the outside of my knee. Advil did not help during the ride. I had to unclip and just rest my foot on the pedal to bear the pain.
I had enough base miles(900 miles in 2008) and enough intensity training to blame overuse or lack of fitness.
Never had issues last year with knees. After the ride I moved my cleats in, so foot will point out a little and raised my seat(I think, it had caused it) 0.8 cm.
Just finished yesterday another century and my knees are fine.
I though I never changed anything on my bikes since last season, but I guess I had MOVED THE SEAT.
I remember that I removed the seat post to clean it and I swear I put it back in the same location as before.
One thing to look out for that I have seen, is where your knee cap tracks to the outside, and the back-end of your knee cap bone scrapes on your knee cartlige. This is pretty common with power lifters, and I've seen it with lots of cyclists and runners too. This may not be what you have. I would consider a trip to a sports doctor, if it keeps flaring up.
There is no cure, but I've gone a handful of years without any problems at all. I just have to make sure to really stretch out my IT bands, strengthen my inner-thigh too, and to do exercises that "open up the hip" (side lunges, leg squeeze, general outer hip exercises, etc.).
In my experience, if you have persistent knee pain on a ride it isn't going away and to do the least amount of damage you should ditch the ride ASAP.
I'm dealing with some quad. tendinitis right now. The best thing to do is no cycling for a week and then slowly easy back into things, like very slowly and ice it if there is any sign of discomfort.
04-10-08, 06:28 PM
This is great and very helpful. I did replace my old saddle with a new Brooks during the winter, while on the trainer in the basement. Since this was the only change to the bike, I'm wondering if that might have put me out a little.
I've been doing the RICE thing (rest, ice, compression, elevation) on my knee and its starting to feel much better so hopefully my recovery won't take too long. I'll continue staying off the bike until the pain is completely gone, then ease back into it. I'll look into adjusting my cleat a little too and see if that helps.
According to the physical therapist I talked to you don't need to worry about the elevation or compression as that's mainly for swelling. You have inflammation of your tendon, which the ice and rest will help.
He also recommended freezing water in a cup and using the large chunk of ice directly on the tendon for ~10 minutes multiple times a day. Wrapping it in a towel won't let your leg get cold enough and you won't get frost bitten without it.
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