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Weird knee "pain."

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Weird knee "pain."

Old 01-12-22, 09:54 PM
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Wattsup
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Weird knee "pain."

I put the word pain in quotes, because it feels more like a muscle getting tired. It's like a pressure. I was on the trainer tonight, and after about 30 minutes of fairly hard cycling, the inside of the knee feels like a pressure, almost like it's getting tired, over stressed. if I stop pedaling, the pressure feeling goes away in about two or three seconds, like a muscle relaxing. It's the left knee, on the right side of the knee cap. It feels like the pain (or whatever you want to call it) starts directly adjacent to the knee cap, about 3/4 of an inch from the right edge of the cap, and extends down towards the shin an inch or so.

In looking at diagrams of the knee, muscles, etc, there doesn't appear to be a muscle in that location. I have no pain off the bike at all. Thoughts?
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Old 01-13-22, 08:51 AM
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Might just be your knee telling you to slack up on the resistance for a while. If you were grinding out a steady 800 watts for those 30 minutes at 50 rpm, that's going to be more pressure on your knee than a steady 800 watts for 30 minutes at 80 rpm.

You can substitute any number you want for the avg. watts. I just pulled that out of my ....
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Old 01-13-22, 09:23 AM
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Originally Posted by Iride01 View Post
Might just be your knee telling you to slack up on the resistance for a while. If you were grinding out a steady 800 watts for those 30 minutes at 50 rpm, that's going to be more pressure on your knee than a steady 800 watts for 30 minutes at 80 rpm.

You can substitute any number you want for the avg. watts. I just pulled that out of my ....
Since I posted, I've done some research and have come up with a hypothesis. There IS indeed a muscle in that very area of the knee and shin...the sartorius muscle. It's a long, thin muscle, not really strong, and it's possible it's being overworked because of a muscle imbalance. I have some funky shaped calves, bowed more than average, and I'm also quite pronated. That, combined with the narrow q-factor could be the cause. I ride a mountain crank wearing flats outdoors, and I don't think I have nearly the same problem. I've adjusted my cleats a little for riding the trainer, and threw in an additional washer on that side of the pedal. I think my foot prefers to point out a bit, like a duck, but with the narrow q-factor, it's not able to. I suspect a cleat adjustment won't be sufficient, so I will add a pedal extender. That will raise the q-factor to that of the mountain crank i use outdoors.
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Old 01-15-22, 12:39 PM
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Knees are complicated. There are many causes for this sort of thing. I encourage you to not pedal so pronated. Our knees aren't designed for that. Try to pedal with your toes pointed almost straight ahead, say no more than 5° of pronation. That'll take some practice/training because you've done it the other way for so long and sure enough, now you see the result. Could take 6 months of retraining. I also encourage you to supplement with off-the-bike exercise and stretching. The stretches I do every morning are here: IT Band pain (during ride) They help.

There's also a series of fix-your-knees videos on YT by the "kneesovertoesguy." I do a few of his exercises, very helpful. I walk up stairs backwards for 10 minutes (up and then down), do 3X25 reps of tibialis raises, and his split squats. That's been helpful for when my legs get out of balance. If you do the backwards walking, point your toes straight ahead, same with toe raises and split squats. It's therapy. You can search YT for the above terms.
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Old 01-15-22, 05:52 PM
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Originally Posted by Carbonfiberboy View Post
Knees are complicated. There are many causes for this sort of thing. I encourage you to not pedal so pronated. Our knees aren't designed for that. Try to pedal with your toes pointed almost straight ahead, say no more than 5° of pronation. That'll take some practice/training because you've done it the other way for so long and sure enough, now you see the result. Could take 6 months of retraining. I also encourage you to supplement with off-the-bike exercise and stretching. The stretches I do every morning are here: IT Band pain (during ride) They help.

There's also a series of fix-your-knees videos on YT by the "kneesovertoesguy." I do a few of his exercises, very helpful. I walk up stairs backwards for 10 minutes (up and then down), do 3X25 reps of tibialis raises, and his split squats. That's been helpful for when my legs get out of balance. If you do the backwards walking, point your toes straight ahead, same with toe raises and split squats. It's therapy. You can search YT for the above terms.
Thanks. I put flats on the trainer today and didn't have the problem. Outdoors I always ride flats on a Shimano XT groupset. I think the wider q-factor helped me there...175mm. On the trainer, the q-factor is 150mm. I think that's part of the problem. I nudged by feet about 15mm off-center on the wide flat pedal today, and I had no knee issue. I'm going to purchase a pedal extenders. and see how it goes.

I can appreciate the idea of doing some off-the-bike training to work other muscles....I think it's generally a good idea, as one can develop muscle imbalances anywhere...even the upper body. Cycling is a pretty artificial activity, unlike walking, i think it promotes imbalances.
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