CenturionIM

I noticed recently after longer rides my right knee feels stuffy, like it is swollen or something. In some instances it hurts.

What is the proper postures/alignment for leg and feet to the pedal? All I know is you are not suppose to stick your knees out.

Machka 

Take your shoes and socks off, place a tall mirror on the floor so that you can see yourself fom the waist down, walk around a little bit to loosen up, and then casually and normally walk toward the mirror and have a look at the alignment of your leg and angle of your feet. Stop when you get closer to the mirror and look down at your feet and legs to see the alignment and angles.

If it helps, position a camera low to take photos of your legs and feet.

What you'll discover is your natural alignment. Now align your cleats to match that reasonably closely.


But a question ... specifically where does your knee hurt?

Carbonfiberboy 

Try stretching. See this post:
https://www.bikeforums.net/showthread...1#post15372967

SumoMuffin

Make sure that your seat isn't too high up. I was having knee pain from a high saddle, when your foot is in the 6 o clock position with your heel down, i.e. your foot is level, you should have a bend in the knee.

Also check out this video on knee massage, it helps. But first look for a cause of the pain and correct that.

https://www.youtube.com/watch?v=qJQz3...JXb6XO63FVPtVg

Mike F

Some good stuff here also.

https://www.bikefit.com/s-13-road-bikes.aspx

And I like the diagram here to help narrow down some problems and solutions

https://www.bikeradar.com/fitness/art...-part-2-17445/

cyclezen

the problem for many is that 'natural' alignment when standing in an upright static posture does not duplicate the leg/ankle/foot alignment when you pressure the pedals and are in your cycling posture. This can be especially true if a rider tends to knockknee or bowleg. And sometimes the 'natural' alignment assumed while pedaling actually causes/exacerbates knee problems. In which case some supportive measures, like an orthotic/internal wedges/cleat cants, might be called for.
A good start is to get the saddle into a reasonable/good/optimum position and then use a cleat location method that starts from a 'natural' alignment under pedaling duress, and go from there...
often trial and error.
how do you know when its 'right'? do your longest, hardest ride - knees feel OK, done...
or never be statisfied - works also...

CenturionIM

Thanks for the info everyone. My knee mostly hurts on the "inside". I am in general very inflexible and not that fit either. i still get saddle sores from my leg not being strong enough to support me during a long ride. Already lowered my seatpost/tilted saddle to help with that.

While on the bike I cannot quite figure out how the knee is suppose to move. Sticking it out does not seem like a good idea, however if I try to go "straight", my knee feels too much on the inside(e.g. vertically speaking, knee is further in than my heels).

Makel

This could be what is hurting your knee. You could try a proper fit from a local shop, if you haven't already.

cyclezen

saddle sores are wounds, a sore ass is a differnt thing... not sure how to interpret "leg being strong enough to support during a long ride"...
getting help with fit/position would be a good thing

in the meantime, are you trying to push gears or are you trying to develop a 'spin'. picking a lower gear, that you can comfortably 'spin' at your higher cadence level, is a good way to develop your pedaling skills. it still means you should get your position sorted; but at least you'll be giving your knees a break. and a spinning pace is a great way to get some base miles and cardio fitness. The knee alignment thing - its difficult to say what is best for any rider. Some riders just pedal 'ugly'. But developing a good spin/high cadence will help resolve how the knee needs to track.
Not sure id there's any video of Michel Pollentier on Youtube - but he was the Czar of ugly pedaling - but hard to fault his results...
get some good advise on your position, spend a bunch riding time in a lower gear/higher cadence

Machka 

I'm not sure how it is possible to stick your knee out and still ride a bicycle. Are you quite overweight?

Try to keep your feet relatively straight ... not necessarily perfectly straight, go with the natural angle of your feet, but relatively straight.

Nick Bain

here we go again.

if your fit is off it can make you feel like you have a knee problem when it is might be more of a sore muscle fatigue problem. Just try tweaking your fit and if you can't get it then go see a fitter.

Machka 

Hopefully this will work. This should be a link to Google's Image page for "cycling posture" ...
https://www.google.co.uk/search?q=pro...w=1311&bih=586


If it doesn't open for you, then go to Google, click on the Images tab, and type: cycling posture ... you'll see all sorts of images for cycling posture. That should give you some idea what a good cycling posture looks like.

Machka 

Also, check out CYCLING PERFORMANCE TIPS Leg, Knee and Hip Pain page

https://www.cptips.com/knee.htm

CenturionIM

hey thanks Machka and everyone. I did try take a photo, but mostly I just try to pedal straight and spin more. Seems to be improving. I think I just had weak legs and needed to ride more.