heflix455

specifically the outer muscle which is pulling my kneecap outwards since the inner muscle is weaker. This is causing a nice amount of knee pain after an hour or 2 of biking. This caused me to stop running months ago and my doctor never really diagnosed it properly and its moved to my biking. Now at least i know the problem so i can fix it. Any tips on strengthening my inner gauds?

curiouskid55

Try spinning instead of mashing. Concentrating on lifting the pedals will focus the development of your inner leg muscles.

late

+1
on the spinning.

Check and see if the muscle you mean is the Vastus Medialus. I suspect it is.
If you can get to a gym, a quad machine can really help here. But you use it a little differently. Remember to start light and add weight gradually. Lift the weight with both legs. Then using just one leg, move it between 60 and 80 degrees. You don't want to go all the way up or down. You can place your hand on the Vastus to feel when it kicks in. Where it does kick is where you want to be. I like ascending pyramids, 4@40%, 6@60%,8@80%. That's just an example.
Use higher reps to lock in gains, low reps to add strength.


https://www.shapefit.com/quadriceps-e...xtensions.html

oboeguy

Ahhhhhhhhhhh I had this problem nearly derail my season. IANAD, but I had a good PT help me with some exercises. I *highly* recommend PT sessions but in the meantime, some "wall squats" w/ stability ball between you and the wall and a small medicine ball between your knees is a great idea. I had a whole regimen of things I did for a few weeks and still do once in while for upkeep, so to speak. One other thing I did was straighten out my feet -- I walked in a very "duck footed" manner. No more! I swear it helped.

Homebrew01

How do you know that's the real cause of the problem ?? It could be shoe or cleat related, seat height, pronation, supination, difference in leg length ......... maybe a sports medicine specialist visit along with a pro-bike fitting would help.

666

Let Your Guads Grow - The Bellamy Brothers

So let that feelin grab you deep inside
And send you reelin where your guads can't hide
And then go stealin' through the moonlit nights with your lover

Just let your guads flow like a mountain stream
And let your guads grow with the smallest of dreams
And let your guads show and you'll know what I mean
It's the season

Let your guads fly like a bird on wing
And let your guads bind you to all livin things
And let your guads shine and you'll know what I mean
That's the reason

timmhaan

i don't know, sounds strange to me. maybe you just need to get an adjustment on the bike and then ride to specifically develop the muscles used in cycling.

see occam's razor.

dcbikeguy

+2 on the spinning. I had a similar issue - it was totally demoralizing, I ended up taking a week off the bike. Now when I feel the slightest discomfort (when I find myself mashing to much), I downshift and spin. The real shocker for me was that this actually helped my average speed.

heflix455

this problem has been affecting me for at least 3 years. I used to run 15-20km's a day and when i slowly built up the strength of my legs it would get worse. I used to mountain bike alot and i never really had a problem since im allways moving around and in and out of the saddle but since picking up road biking its really started to hurt again. My kneecaps visibly are being pulled out to the sides so I am also going to a sports doctor, got xrays, anti inflamitory medication etc.

dietzpa

Go to a PT. IT band issues have the same effect - I treat it with a foam roll and some stretches on the floor post ride. easy to do, solves the problem quickly - though the foam roll hurts real bad the first few times.
Its easy to damage your knee though - get professional advise or study the exercises carefully.

curiouskid55

https://www.performbetter.com/catalog...FoamRoller.pdf
Try some of these stretches. I have at least %80 less leg pain since I got my roller. The one that works the side of your hip is great for releasing tension that caused pain from my hip to my ankle. Now completely gone with a few more stretches added to my regular routine.

666

I know of better ways to release tension.

dietzpa

+1 be carefull not to roll down close to your knee though - this is damaging. roll in the middle/upper regions of your hip.

AlanS

You mean tormenting the souls of the damned?

666

No, that's my dad's job.

SpongeDad

I had pain in outer right knee - turned out to be a cleat issue, not muscle imbalance. Not saying that's what OP has, but it's worth considering.

heflix455

the pain is under the kneecap. Apparently my kneecap is sliding on only 1 side of the "pocket" its supposed to sit in instead of distributing the load evenly.

mercator

+1
The first sign of IT band issues for me is knee pain. If I neglect regular stretching and my monthly massage it comes back pretty quick. The foam roller hurts but it works, I'm just too wimpy to do it regularly.

DocRay

vantassell

heflix, don't believe half of what these guys are saying. Welcome to the world of PFS, it's awesome. It hurts to run, play basketball, hike, walk around much, or really do anything that's very enjoyable. My diagnosis was, if it hurts too much, don't do it.

I luckily haven't had too much pain from cycling, i try to spin and am careful about my cleat positioning. Make sure you warm up/cool down as well.

v1k1ng1001

my physician had no idea why this was happening and finally, after a few weeks, I asked to see a sports med specialist

the specialist (who now runs sports med at Princeton U) diagnosed my problems in 30 minutes

turns out cycling is supposed to relieve the problem you've described, not make it worse

at any rate, you should go see a specialist. it's definitely worth it