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Adjustments for knee pain

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Adjustments for knee pain

Old 08-28-10, 12:11 PM
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uncrx2003
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Adjustments for knee pain

For the past 3 rides, I have noticed a slight pain behind my right knee. Before you ask, I have been fitted to this bike. Otherwise, everything else is dandy on the bike. Left knee feels great. Just did a 47 mi ride today and pain started after the first few miles. Therefore, what adjustments do I need to get rid of this pain? Any help would be appreciated.
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Old 08-28-10, 12:13 PM
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Lower your saddle or see your doctor.
My right knee did that when I raised it up.
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Old 08-28-10, 12:21 PM
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usually a saddle that's too low will cause knee pain, while one that is too high will cause hip and lower back pain.
It can also be caused by a variety of other reasons, and a sports physician will know better than a doctor.

I think the most common problem is not stretching and massaging muscles enough after a ride. It can also be improper cleat placement and imbalanced muscle development which causes your knee to twist. But I'm no expert.

Try giving your IT band daily massages and stretches.
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Old 08-28-10, 12:29 PM
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First, GO TO DR!

You never know when there is damage to your knee, or other body part.

BF will give many tips, but none of us know you. Or have seen you ride, or know how you ride.
So the best you will get on here is a guess.
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Old 08-28-10, 12:38 PM
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I have been riding for a couple of months. I promise there is not any serious knee problem here. This is my 5th ride after the fitting. When I got this bike, I just adjusted the seat to my comfort level. The fitting did raise the saddle quite a bit. It just strange that it only happens to one knee. I'm using speedplay x5 so there is quite a bit of float with this system. If I were to lower the saddle a little bit, how much? 1-2 mm?
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Old 08-28-10, 01:27 PM
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yes, 1~2mm increments is ideal.

a good measure of thumb, is that having your ankles on the pedal will cause your leg to be fully extended. Try not to rock your hip when doing this, since it obscures measurements.

What works for me is to stretch and massage the IT band and make a conscious effort to keep feet parallel to each other, no toe in or out.
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Old 08-28-10, 02:01 PM
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Make sure your cleats are angled right.
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Old 08-28-10, 04:22 PM
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Is that leg shorter or longer than the other? You may have to use inserts in the shoe for the shorter leg.
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Old 08-29-10, 03:39 PM
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Originally Posted by CHAS View Post
Is that leg shorter or longer than the other? You may have to use inserts in the shoe for the shorter leg.
I suspect this is the case with the right leg is a bit shorter than the left. I have virtually no pain in the left knee at all. I just ordered a leg length kit from speedplay to add a few mm to the right cleat. Until then, I have decided to lower the saddle by 2 mm. Hopefully the pain will be gone by this wed when I do a 30 mi ride.
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Old 08-29-10, 03:41 PM
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raise your saddle and don't delay. last year i ended up with a hamstring strain that took months and physio to recover from.
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Old 08-29-10, 03:44 PM
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Originally Posted by coasting View Post
raise your saddle and don't delay. last year i ended up with a hamstring strain that took months and physio to recover from.
The pain is in the back of the knee; therefore, I think the saddle is a bit to high for the right leg. When I extend my right leg today, I can feel the soreness in that muscle behind the knee.
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Old 08-29-10, 03:49 PM
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Originally Posted by uncrx2003 View Post
The pain is in the back of the knee; therefore, I think the saddle is a bit to high for the right leg. When I extend my right leg today, I can feel the soreness in that muscle behind the knee.
lower your saddle and don't delay. That's what i meant to say.

The amount it is too high may be tiny. Mine was lowered a miniscule amount but made all the difference.
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Old 08-29-10, 05:23 PM
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My experience was front knee pain when the saddle was low and back of knee pain when it was too high. You'd be surprised low little an adjustment is needed to get rid of the pain problem.

So I would lower it...I would also experiment with the foot angle while pedalling. A higher angle might aleviate your problem, or you may not like it and just lower the saddle.
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Old 08-29-10, 10:31 PM
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Originally Posted by uncrx2003 View Post
I have been riding for a couple of months. I promise there is not any serious knee problem here. This is my 5th ride after the fitting. When I got this bike, I just adjusted the seat to my comfort level. The fitting did raise the saddle quite a bit. It just strange that it only happens to one knee. I'm using speedplay x5 so there is quite a bit of float with this system. If I were to lower the saddle a little bit, how much? 1-2 mm?
Go back and ask if anything can be done.
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Old 08-29-10, 10:45 PM
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As you say you have only been riding a few months, you may have increased your mileage a bit too quickly. Remember that muscle tissue builds strength much quicker than tendons or ligaments. The saddle height and shoe inserts should certainly be looked to, but patience may be your best friend here. I suggest backing down your mileage/output for a bit and then slowly (5% per week or less) bringing it back up. Having said that, I must admit that I have rarely followed my own advice, which has led to many painful years of riding. I sometimes wish I had gotten addicted to drugs instead of bikes, it looks like less pain.
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Old 08-30-10, 12:39 AM
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Be sure to keep the cadence up as well. I occasionally get behind the knee pain when I mash too much in addition to the saddle too high issue. Then again, baseball and running killed my knees when I was younger.
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Old 08-30-10, 05:43 AM
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https://www.cptips.com/knee.htm
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Old 09-01-10, 09:53 PM
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Thanks for the help guys. Just did a 25 mi ride today with the saddle lowered by 2 mm. The knee is much better. Don't feel much pain at all in the knee. I ordered a leg length kit from speedplay the other day. Should I raise the saddle back up to the original height and add the shim piece to my right cleat so that the right leg is equal with the left leg or just leave the saddle where it is now?
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