Road Cycling - Knee pain - (yes another thread)

I had knee pain so bad today that I could barely walk for 2 - 3 hours after the ride.

On my MTB I used to use VP101s. These are cheap SPD pedals. After they and my shoes were worn completely out, I got a new set of Eggbeaters and Specialized shoes. I started having a little knee pain. But, I discoverd that the soles of my shoes were coming unglued. I thought that this was a problem. My shoes were replaced but the knee would still give me some pain now and then.

Then I got my road bike. I started doing longer distances. I have had knee pain a few times, but nothing like today. The pain is in my left knee only. It is on the outside next to the kneecap. I am thinking of switching to Speedplays as I have heard how great they are on the knees.

My toes point out a bit, duckfooted. When I ride my knees are in close to the top tube. My heels are very close to the cranks. I don't think I can angle the cleat any more.

Any advice? What model? I still want to use my MTB shoes. (very stiff XC racing shoes)

it actaully sounds like an IT band problem. I have heard all sorts of causes, one of the big ones being that your cleat is set too far to the lateral side of your shoe, meaning that it forces your foot closer to the crank then it should be. try moving your cleats more inward on your shoe to put your foot a bit wider.

Another thing that you can do it stretch. If you look online, there are a ton of stretches that can be done for the IT. it is a long tendon/muscle thing that runs from the outside of your hip to the outside of your knee, and it can become sore and irritated when it has to rub over bony protrusions in your legs.

I had knee pain so bad today that I could barely walk for 2 - 3 hours after the ride... I am thinking of switching to Speedplays as I have heard how great they are on the knees.

My toes point out a bit, duckfooted. When I ride my knees are in close to the top tube. My heels are very close to the cranks. I don't think I can angle the cleat any more.

Any advice? What model? I still want to use my MTB shoes. (very stiff XC racing shoes)

I can sympathize with you Avalanche325. I'm just recovering from knee pain myself. I just switched from Shimano PDR-600 to Speedplay Zeros. Hadn't been able to ride for 3 weeks because of left knee pain. Did a 100k ride yesterday on the Speedplays with no pain :D ! I think the Speedplays were a big help. There is one thing to consider with the Zeros though. Somewhat similar to you, I'm pidgeon-toed with my left foot. With the Shimano's I could rotate the cleat to accomodate the pigeon-toe; it's just that there wasn't much float, and the float wasn't very free. With the Zero's however you can't rotate the cleat with the supplied base plate. You can adjust left-right, or front-back, but can't rotate. You get 15 degrees of float both ways, which is excellent, but if your duck-foot is pretty pronounced, even that won't be enough. What I ended up doing is taking a 3mm aluminum plate, fabricating a custom mount plate for the cleat which put the neutral position about the same as the angle of my pidgeon-toe, and then mounting the cleat to that. It took a number of hours to design, cut, drill, and tap, but now it works great. If you end up getting some Zeros and want specific details, let me know and can give you details. For a fairly pronounced duck-foot or pidgeon-toe, I think Zeros will be better than the X-series because I believe they give you more latitude to adjust them farther away from your crank arms to accomodate the duck-foot angle. Good luck. - Ralph

I agree that it may be ITB (Iliotibial band syndrome). Regardless, I'd say your symptoms warrant a visit to a good sports dr.

Once you get straightened out and back to riding consider wearing knee warmers or knickers anytime the temp is below 70 degrees. Keep those knees warm and happy!:)

I was thinking that getting pedals that don't center the float, like the Eggbeaters do, would possibly help. That was why I am looking at Speedplays. I will have to go with frogs to keep the MTB shoes. After looking at reviews, they seem to have a new cleat that people don't like. AAARGH. It's always something.

Phatman, The Eggbeater cleats don't have any lateral adjustment.

Moonshot. It did get a little cool during the ride. I may have to get some knee warmers.

The knee, while not perfect, feels pretty good today. I am actually suprised. Thanks for the advice.

I was thinking that getting pedals that don't center the float, like the Eggbeaters do, would possibly help. That was why I am looking at Speedplays. I will have to go with frogs to keep the MTB shoes. After looking at reviews, they seem to have a new cleat that people don't like. AAARGH. It's always something.

Phatman, The Eggbeater cleats don't have any lateral adjustment.

Moonshot. It did get a little cool during the ride. I may have to get some knee warmers.

The knee, while not perfect, feels pretty good today. I am actually suprised. Thanks for the advice.

so, what is the status now avalanche325? i'm curious because i'm having basically the same issue regarding knee pain (described in another thread). mine is getting a little better, but it's slow going. are the pedals working for you? what is your seat height?

I ran out and bought a pair of FROGs. I rode for the first time on them on Tuesday. This was 23 fast miles. My knees actually felt BETTER after the ride. I expected some pain just as a leftover from Sat, but there was none. I am doing the same ride tonight so I will give you another report tomorrow.

I set the cleats so that I can touch the cranks with my ankles. I think this has taken the "centering" pressure that the Eggbeaters have off of my knees.

It took me only about 5 miles to get used to them. Your foot can swivel on them any time it wants, so they feel slippery at first. This can also help if you have an anatomy misalignment where your foot does not stay completely straight during your pedal stroke.

Clipping in and out is so easy that it is unbelievable, no pressure. just a light click and you are in. For unclipping, there is ZERO pressure, you just turn far enough and the cleat is out, no click or anything.

My seat height is just below the .883 (I think that is the right number) equation. That is, just a little bend at the bottom of the pedal stroke.

Speedplays have probably saved me from cutting way back/quitting cycling. I used to have really severe pain after rides. Now with the Speedplays on both bikes I can do centuries without pain in the knees afterward. :D Added Bonus = Got rid of my hot spots too!

I did another 23 miles last night. All is well. I need to do a 50+ mile ride before I will be totally convinced. I have company this weekend, so I won't get me 50 in tomorrow.

Happy Easter.

My seat height is just below the .883 (I think that is the right number) equation. That is, just a little bend at the bottom of the pedal stroke.

You might want to also try experimenting with a seat height higher than the inseam X 0.883 formula. It is just a starting point. Mine is set about 3/4 inch higher than the formula value. Put your bike on a trainer or have someone hold it from behind. Then put on your actual riding shorts, socks and cleats and keep raising the seat until JUST BEFORE knee lock at maximum leg extension or you find your pelvis wobbles side-to-side on the seat. From a knee point of view, it's better to have a seat height that errs on the too high side as opposed to too low.

I did another 23 miles last night. All is well. I need to do a 50+ mile ride before I will be totally convinced. I have company this weekend, so I won't get me 50 in tomorrow.

Happy Easter.

well, i went out and got the FROGs too. they felt very natural to me right off the bat. super easy to clip into and out of! so easy i might even consider them for my fixed.

knee is getting better...not perfect yet, but with these pedals it's the best it's been for some time now. this thread (and the one i started a while back) has been extermely helpful to me. thanks guys!