Knee/Leg movement problem while riding
The other day when riding in a pace line my friend noticed that I had a problem in way my leg was moving while peddling. As he describes my left leg mostly tends to sway out a little not staying straight and having a smooth up and down movement (in simple my leg tends to bow out from the body while riding). Yesterday I looked at my leg while riding and noticed that in fact my leg likes to sway a little outward. This would explain some discomfort in my knee I was having after very long rides.
I have been training myself to keep it straight but I am wondering if their is something else that is causing it. Is it possible to be a problem with my bike (I have not had a pro fit for it but I have adjusted everything to the correct ways and have not had any problems but this).
Also is their any suggestions on techniques to correct what my leg is doing on rides?
your left leg may be longer than the right. Its pretty common, really. But while you may not need shims and all that, your left leg bones just don't have enough room to move in a strait up and down motion. So the knee moves to the outside to give the bones room at the top of your stroke.
I had the same thing in 2006.
raise your saddle height a bit, then see if that doesn't help clean that up. That will also help the sore knee business, too.
I had the same problem and a trainer showed me an exercise to get rid of it. It takes about a month to start to correct it. It takes about 5 minutes ever other day. The problem occurs because the groin(inner thigh) is weak and the outer hip flexors are stiff.
1. Lay on your back, put your feet up on a wall with your knees bent 90 degrees. So it should look like you are doing a squat only laying on your back.
2. Place your feet approx 3 inches apart.
3. Open your legs all the way then close them so your knees touch. Do this slowly for 20 reps 3 sets.
4. Widen your stance so your feet are about 3 inches outside your hip line.(approx 2 feet)
5. Open your legs(spread your knees) as far apart as you can then close them slowly till your knees touch. 20 reps 2 sets to begin.
6. To finish leave your leg in the closed position for 30 seconds after the last set.\
7. Stretch hamstrings and glutes.
This simple exercise along with attempting to hold your knees inline while riding will increase power output. After a month of this every other day your legs should fall inline then do it at least twice a week for maintenance.
After yesterdays ride I started to notice the discomfort a little more so I took a shorter ride attempting not to cause any damage. My saddle I though was the correct high because if I put my heel on my peddle at the bottom of my stroke, my leg should almost be locked (at least this is what I have heard).
I am going to adjust the saddle again cause I think it might just be a little to low and see what happens. Also felt1 thanks for the great exercise and I will definitely start using it to help build that area.