Training & Nutrition - Knee Pain and Stretching
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02-16-05, 08:40 PM
Anyone ever have knee pain go away after doing a few minutes of stretches?
I did 45 minutes of hard spinning on my trainer yesterday and my right knee was sore for hours afterward (when I was at work).
When I got home I did about 15 minutes of hamstring and back stretches and the pain went away.
I need to stretch more, that was my first time stretching at all this year.
02-17-05, 05:35 AM
That happens frequently to me. The kneecap and joint are held in place through multiple connective bands. Tight hamstrings, quads, calves, glutes, etc., can all cause an uneven balance. Stretching restores things. Spiining makes my calves tight so I stretch them along with my hamstrings. Sometimes I get a "pins and needles" sensation so I know stretching is long over due.
02-17-05, 06:25 AM
I stretche every morning to keep mine from hurting. It usually lasts all day.
Two words "Chromium Picolinate" (spelling?.) As I understand it, It is the actual lubricant your body produces to keep joint moving smoothly. As we get older we don't produce enough lube so knees crack, etc. Another suplement is Sam-E. I hear it has some joint benefits too.
Regarding specific stretches. Stand with weight even on both feet. lean forward and touch both knees. Next, relax and rotate the knees in a circle. Another variation on this is done while lying on your back. Bend one leg and support it with your hand behind the thigh. Rotate the foot in a smooth circle fifteen times outward, then inward. Repeat on the other leg. BTW I stretch before, after and when I take a break from the bike. I have the same issue and this one was given to me by my chiropractor.
02-17-05, 01:08 PM
That happens frequently to me. The kneecap and joint are held in place through multiple connective bands. Tight hamstrings, quads, calves, glutes, etc., can all cause an uneven balance. Stretching restores things.
A Physical Therapist told me the same thing.
I´m never so painfree as after a good spin and a thorough stretch. I´m a total stretch convert since I got ITB. 6 months ago I could barely touch the floor with my fingertips when my legs were straight, now I can put my palm on the floor (I´m 192 cm). An added benefit is that my saddle is 3 cm´s higher and my bars are 5 cm´s lower went from bar saddle differece of 5 cm to 13 cm great aero advantage)
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