Road Cycling - knee pain

since the weather is finally improving here, i've been on my bike as much as possible lately. which is great, because it gives me an opportunity to train for my first century in september. however, last week my right knee started aching after about 30 miles. it really hurt to make a full rotation. now it's been acting up every ride after only a few miles.

my question is: how should i get over this? i've been riding lightly and resting after it hurts, then riding a little more, etc.. is that going to make it worse? should i lay off the bike entirely for a couple of weeks and see if that helps? does anyone know an effective treatment (icy/hot or something like that maybe?)

since the weather is finally improving here, i've been on my bike as much as possible lately. which is great, because it gives me an opportunity to train for my first century in september. however, last week my right knee started aching after about 30 miles. it really hurt to make a full rotation. now it's been acting up every ride after only a few miles.

my question is: how should i get over this? i've been riding lightly and resting after it hurts, then riding a little more, etc.. is that going to make it worse? should i lay off the bike entirely for a couple of weeks and see if that helps? does anyone know an effective treatment (icy/hot or something like that maybe?)

If you are experiencing knee pain, something is wrong with your fit or your form. Icy Hot won't fix it. Are you riding with clipless pedals? If so, are they adjusted correctly? Are you pedaling in too high a gear? It's better for your knees to pedal faster in a lower gear.

Fix what's wrong and if you still have a problem, a trip to your doctor might not be a bad thing.

Could be your pedals, (not enough float) or it could be your seat height (to low or to high). Your best bet may be to visit your LBS and get their advice. (It could be other things too!)

seat too low and youre pushing too tall a'gear?

What pedals? How much float?
Check the saddle position and height.
What is your usual cadence? Should be ~75-95.

okay, you guys are probably on to something with the pedals. they are no names, and are non-clipping. they really don't belong on the bike...i just haven't replaced them yet (they are cheapies that the LBS put on it initially so i could test it).

so, i took a ride today and really paid attention to my form. i noticed that i have a tendency to move my ankle inward, which seems to be creating torque on the outside muscle that starts at the knee and goes along the side of the calf (don't know the name of it). i think my knee joint is okay, and it's actually this muscle instead...i mis-diagnosed myself earlier!

i also found some exerices that target this area for streching, so i'm going to try to strech better. but i really need to get some proper pedals as well. i think i have everything else in order (seat height, proper cadence, etc..)

thanks for the advice guys!

Had the same thing. Rechecked my fit and moved the seat up a bit,no more knee pain. Recheck your fit fitst, its the cheapest.

More description please. Where does it hurt? What kind of pain?

More description please. Where does it hurt? What kind of pain?


the pain is on the side of the knee. it's centered around where i think (not sure about this) the top of the fibula is. it mostly aches on the downward motion while i'm pedaling. it always feels okay at the beginning of the ride and gets worse as i continue, and usually feels better the next day. although now i'm starting to feel it walking up stairs. . .

i noticed that i have a tendency to move my ankle inward, which seems to be creating torque on the outside muscle that starts at the knee and goes along the side of the calf (don't know the name of it).
Here's my 2 cents. I believe most cyclists position their feet so they are parallel with the top tube or pointed slightly inward (heels out and knees in toward the top tube).

get fit at a bike shop that knows about fit.

I have a dodgy knee that was hurting when riding, It turned out the pedal bearings were worn enough to tilt my foot outward slightly, new pedals knee problem went away.
Regards
GeeBee

1989 - first road bike w/clipless. Went for a first ride - a 30 miler that was great. Woke up the next morning and couldn't walk - the pain in the knees was that bad. Had them examined and was told to stay off them as long as possible. Stared at new bike for 2 weeks wondering if I would ever ride it. Knees healed. On advice of friend, went and had professional fitting. Pedals adjusted according to my legs, knees and feet.

No pain since.

55/Rad

cycling should not hurt.

if the pain is on the outside of the knee (sharp & stabbing) it is probably the IT Band (connective tissue that acts as the lateral stabilizer of the thigh). it passes through 2 joints, has 3 attachments and 2 friction points. problems happen when the tendon rubs across the lateral femoral area (bony part of the outside of the knee) at the bottom of the pedal stroke. bow-legged and pigeon -toed riders are most at risk. So it is officially called Iliotibial band friction syndrome. YOU SHOULD LOWER THE SADDLE The friction occurs at the bottom of the stroke, so lower the saddle and ice the area. crossover stretches are good also.

let us know, RiPHRaPH, formerly of 82nd & Broadway.i miss H & H Bagels @ 79th &BWay

make sure your toes and legs are pumping straight ahead and not to the sides. hope this helps. i've been there. change the saddle height in SMALL increments.

cycling should not hurt.

if the pain is on the outside of the knee (sharp & stabbing) it is probably the IT Band (connective tissue that acts as the lateral stabilizer of the thigh). it passes through 2 joints, has 3 attachments and 2 friction points. problems happen when the tendon rubs across the lateral femoral area (bony part of the outside of the knee) at the bottom of the pedal stroke. bow-legged and pigeon -toed riders are most at risk. So it is officially called Iliotibial band friction syndrome. YOU SHOULD LOWER THE SADDLE The friction occurs at the bottom of the stroke, so lower the saddle and ice the area. crossover stretches are good also.

let us know, RiPHRaPH, formerly of 82nd & Broadway.i miss H & H Bagels @ 79th &BWay

make sure your toes and legs are pumping straight ahead and not to the sides. hope this helps. i've been there. change the saddle height in SMALL increments.


thanks for the advice RiPHRaPH. that sounds exactly like the pain i'm having now. i'm going to be out of town for the next week and not riding the bike. that will be a good time to recover a bit. when i get back, i'm heading straight to the LBS for a) new pedals and b) have someone check my form on the trainer.

it's really been frustrating dealing with this because i'm in great shape otherwise and i'm raring to go this season (we had a long long winter).