slight knee pain
well i just started riding a new route about 27 miles once per week. Ive got a single speed road bike built up running 700x25 wheels and a 48x17 ratio in gearing. The knee pain is compareable to shin splints. I am wondering if this will go away because my legs are not used to the distance yet or what?
It has some decent size hills but im out of the saddle for thost mostly. IM going to fart around with my seat height to see if that helps. I usually ride this route on thursdays and the reason im posting now is a went out for a short ride tonight pushing my fat pig of a mtn bike around the city streets for somthing different and i could feel it while pedaling that guy. IM just wondering how long it can last and how long it will take my legs to adapt? I have heard stretching can work wonders here. What stretches are recommended for the knee? Id be open to anything because this frightens me. I finally have some good weather and i want to be on my bike as much as possible. I have read alot of knee pain posts but thought i would throw another one out there.....in search of proper stretching or other ideas that may help. Thanks! |
I'd check: saddle setup and pedal setup first. Also cut down the length of your ride. Start small and build up.
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There's a reason a lot of of-the-shelf bikes come with gearing around 42x16.
For a beginner to fg, you're pushing a relatively big gear, particularly uphill. And you might be risking at least temporary knee damage. |
hmm i could go up to 18 in the rear gettting me 72 gear inches and putting me closer to the 42/16 setup. Honestly im not mashing. Everything appears to be fluid while pedaling. Maybe i just dont realize it. IM running platforms...so im not clipped in in anyway
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I don't know much about bike-related medical problems but I do think it's possible you might be pushing too high a gear. You say you aren't mashing ... but if you need to get out of the saddle to climb a hill, it is probably a rather steep hill. Is the pain constant or does it occur predictably/randomly? How much were you cycling before you changed routes?
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lower your gearing and play with the saddle adjustment fore/aft if you have knee pain. Took me a while to find my sweet spot but once you get it you'll know where to set up each time.
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for and aft? Is that forward and back on the rails? Ill play with that as well.
Before my route change i was doing anywhere between 10 and 20 miles per ride. This bike is new to me this season so im hoping that there is some adaptation that needs to happen. Before this season i only really rode my bikes for leisure. This season im riding more for exercise. I use this cycling to supplement my normal working routine. thanks for the pointers. |
well...i havent messed with anything yet but i can tell you the slight pain is noticable whiile walking. The ride was actually last thrusday and im still feeling it. It was never severe but it is still there which has me a bit worried.It is a slight ache and i have noticed my knees cracking and popping a bit more while cold
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I used to feel somewhat of a slight but sharp knee pain on the top of my right knee after riding more than 30miles. So rather then pushing down on the pedal I only lifted up on the clips on that leg until the pain subsided. I raised my seat and used Bengay prophylactically and the I've been pain free.
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Knee issues do not lend themselves to simple logic.
As Thetank suggested, try moving your saddle fore and aft (try aft, first); and, lower/raise your saddle so you still have a slight bend in your knee even with your heel fully down at the pedal's lowest point. Regarding mashing, we all mash. Minimize mashing and maximize pulling up by visualizing a "master leg." During the spin, focus on what just one leg does, either one or alternate, it doesn't matter. The other leg will mimic the "master leg." Make your left leg your master leg for awhile and then your right leg for awhile. Or alternate them every time around. Your left leg will teach your right leg will teach your left leg will teach your right leg. When you get out of the saddle, try pulling more than mashing. Pull yourself up that hill by pulling up on the rising pedal (you will automatically push down on the descending pedal whether you want to do so or not). Visualize pulling your knee forward as if to hit the handlbars (don't worry, you can't). |
I have a history of knee problems and stopped riding fixed a few years ago because of it. Now Im back in the game and my knee has held up pretty good. In addition to finding your ideal seat height and gear ratio I would add to make sure you stretch. I try to stretch for a few minutes before I ride, especially in the morning, and a more in-depth stretch session before I goto sleep. I also like to visualize pedaling from my ass muscles and the top of my thighs when Im slowing down or speeding up. It sounds weird but I notice it takes the pressure off my knees a little bit.
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what kinds of stretching / stretches are best for this? I know how to stretch calfs and hamstrings but not knees :)
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Originally Posted by scale
(Post 9150246)
hmm i could go up to 18 in the rear gettting me 72 gear inches and putting me closer to the 42/16 setup. Honestly im not mashing. Everything appears to be fluid while pedaling. Maybe i just dont realize it. IM running platforms...so im not clipped in in anyway
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I have read a lot of posts about knee pain on a fixed gear, but you say you are riding single speed. I assume, then, that you have brakes? Ken's statements are right on. Pay attention to those.
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yes im running brakes. Thanks for the pointers. I ride again tomorrow for a long ride. Ill see how it goes. They are platform petals from veloorange
http://www.velo-orange.com/mkstope.html i love the pedal but no clips.. |
Buy the least expensive Shimano double-sided mountain bike SPD pedals you can find and the least expensive Shimano mountain bike SPD shoes you can find, and life will get much nicer in a hurry.
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that is actually what i have on my geared road bike. Works great however i havent been on very long journeys with that guy. Most of the folks i ride with ride single speed with platforms. I could switch up the pedals and see how it goes...
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everyone should have this bookmarked: http://www.cptips.com/knee.htm
As for stretches, google "IT band stretches" - you'll find the most common methods. |
will do..thanks!
i took a 20 miler last night round trip on my geared road bike with the clipless and focused on pulling up rather than pushing down.....and i can honestly say my legs are not bothering me much at all today. So far so good. |
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