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knee stretches?

Old 02-26-05, 01:51 AM
  #1  
motion5447
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knee stretches?

can anyone tell me some good stretches for the knees? I've recently been having some small pains, nothing big but consistant.

I really wasnt expecting this being 20 years old and having been a runner most of my life, but would like to know if there is anything i can do about it.

also, i use an older pair of ritchey SPDs. What are the virtues of upgrading to speedplays or crank bros? would this eliminate some of the problems?
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Old 02-26-05, 01:01 PM
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You might try this. It stretches the quadriceps, which are the muscles which support the knee. Hope it helps.
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Old 02-26-05, 01:07 PM
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And here are some instructions for that stretch:

Stand straight up and grab your right foot with the right hand. Pull it as close to the right buttocks as possible. GO SLOW and you will feel a gradual stretch on the right quad muscle.***Use your right hand if you need to balance yourself and rest it on a pole, wall or another person. It is important to keep your upper body and your quadriceps muscle on a straight line. In other words, do not pull your foot back too far- to the point where your thigh now is being pulled behind you. Then repeat on the other side. Hold for 15 to 30 seconds--and don't force anything. Hope this helps. You can repeat this stretch on either side several times.
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Old 02-26-05, 01:35 PM
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I agree that going slow and steady is best to avoid injury.
If the pain keeps up SEE YOUR DOCTOR ASAP!! There is
reason for the pain and your body is warning you to find
out why you are in pain.
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Old 02-27-05, 03:00 AM
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Here is a very good general stretching site https://www.howtostretch.com/ I found a while ago. I've been training for the L.A. marathon on the 6th and have had to deal with some knee problems. I would also suggest visiting some of the running sites as they describe the different kinds of pains, what is causing it and what to do for it, stretches, etc. Be very careful with the stretch shown above and if it hurts to do it, don't! I never do that stretch because it hurts my knees though nearly all other runners do. I have been training with expert guidance and when I mentioned it hurt I was told to just not do that stretch.
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Old 02-27-05, 03:04 AM
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Is your saddle at the right height?

What is your cadence?

A low saddle and/or a slow cadence can put unnecessary strain on a knee. Twenty seems too young for knee problems. And, I don't think stretching is the solution your knee problem. (Though, stretching is good to do because it is good to do.)

I aim for 85-95 rpm. In other words, spin in a lower gear. Pushing big gears can be bad for knees.

And, I recently raised my saddle about 3/8" to eliminate a problem I started noticing that must have been due to my saddle being too low, even though it met the "109%" guideline.
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Old 02-27-05, 08:41 AM
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Originally Posted by Tightwad
I agree that going slow and steady is best to avoid injury.
If the pain keeps up SEE YOUR DOCTOR ASAP!! There is
reason for the pain and your body is warning you to find
out why you are in pain.
I've found that doctors are pretty worthless on knee pain. they will tell you the same thing...rest ice, take advil, especially if he is 20 year old and at an extremely low possiblity of arthritis.
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Old 03-02-05, 02:40 AM
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I've found that doctors are pretty useless, period. I suppose that will change as I get much older -- anyway, ... .

Knee pain in a 20 year old?

Some random additional thoughts from someone with 57 year old knees. Don't do what makes it hurt. Joint pain is not normal, and not good. You may be doing damage, permanent damage, that you may live long enough to regret.

Cold and heat. Knees have poor circulation. Getting rid of the inflammation products is something that helps healing. Cold shuts down blood flow (icing it), heat open it the capillaries and flushes things out. I find heating pads pretty useless for warming a round bulge like a knee, so run hot water over it in a bath tub, after icing. (This was some advice from the orthopedic surgeon who saw me. He said I had chrondomalacia (degeneration of the cartilage behind the kneecap). He also told me to hike and bike to keep knees strong. There are also some exercises that help strengthen the muscles around the knee without stressing the knee joint. I can describe the ones the doctor gave to me, if you want. These are NOT stretches, but strengthening exercises. Boring, but effective.

Ibuprofen is good for easing inflammation (it doesn't have to be a brand name).

What is the extent of your knee pain. When does it happen? Where do you feel it?

Knee problems are much more common with running than with bicycling. Bicycling is supposed to be good therapy for knee problems, since, if done properly, it strengthens the muscles around the knee, stabilizing it. (But, it can also damage knees if done improperly.) Bicycling is a gentle (low impact) rather than a knee pounding exercise. I am not condemning running. I run, too.

Here is a link I found with some tips from this bike club. https://www.madisonbicycleclub.com/tips.html
Check down the page. They talk about cadence, later they talk about knees.

In the old days, young racers (around 20 years old) were prevented from pushing too high a gear exactly to prevent knee damage until they were more mature, physically.

Anyway, having abused doctors at the start of this (rather preachy) post of mine, I suggest asking around for a recommendation for a good orthopedist and having them check out your knee(s).

Even a doctor really can't diagnosis your knee pain by forum postings. But, we can say that riding with knee pain will not benefit you in any way. Take care of your knees.

Last edited by sakarias; 03-02-05 at 02:47 AM.
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Old 04-04-05, 10:50 PM
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Had knee pain like that a few years ago but it grew to an unbearable level during one of my tour... I had to forfeit it. My doctor suggested a simple exercice to strengten my legs... sir on your back, lift one of your leg to about 30 degree and keep it in that position as long as you can... do the same on the other leg... repeat about 10 times each day... it is supposed to strengthen your quadricep which in turn 'protect' your knees a bit more. It worked for me...
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Old 04-05-05, 09:00 PM
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Having had knee problems for over twenty years, here are some lessons I have learned:

* See a doctor as soon as possible. A physician who knows little about sports injuries may be better than not seeing a doctor at all. During the acute stage of an injury, conventional RICE treatment (resting, icing, compressing, and elevating) is helpful.

* Treatment becomes more difficult and takes longer once a condition becomes chronic.

* It can take a LONG TIME to rehabilitate injured knees. I need four to six months of REGULAR strengthening and stretching to bring my knees back into form.

* During rehabilitation, avoid activities that irritate the knees, e.g., squatting and sitting cross-legged.

* Stay active, but MODIFY any activities that exacerbate the problem. I even modify my hamstring stretches when my knees are acting up. I recently discovered that my quadriceps strengthening routine was injurious, while a modified exercise caused no harm.

* Injured knees seem to be vulnerable to future injury. Sigh.

* Proper alignment and pedaling technique are both critical when trying to prevent new knee problems. Donít attempt to fit yourself or change your pedaling technique unless you know what you are doing. In other words, trial-and-error experimentation is not the best approach. (I aggravated knee problems for years by raising the seat height when it should have been lowered.)

* Float is a good thing if you use cleats!

* Not every bicycle mechanic, custom builder, or bicycle salesperson knows how to properly fit a bike to a person. I have met several cycling experts who do a less than perfect fitting job. Health care professionals who can help resolve knees problems are rare, but they do exist. If you manage to find a helpful cycling expert or health care professional, glom on like a starving squirrel on the last acorn on earth! Perhaps the best I know is a kinesiologist who is also a serious triathlete.

* Did I mention that it takes MUCH LONGER than you might imagine to mend injured knees. Yes? Well, it is worth repeating. Do your exercises regularly; avoid activities that cause irritation; and modify activities so you can stay active without causing more harm.

Alan

P.S. Despite over two decades of knee problems, I can still do major bicycle tours. Last summer my trip included a two-day climb over a mountain pass in the Swiss Alps, and my knees held up fine. (The rest of me was a wreck, but that's another story!)
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Old 04-07-05, 11:09 AM
  #11  
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During last Fall before going on my tour, I trained aggressively, I biked almost everyday and ran 10K for lunch (no kidding) got myself in great shape but just 3 months before the tour started, I developed knee pains on both of my knees. I immediately stopped all activities and did some researches on the Internet, that pointed to the infamous ITB syndrome, from that point I learned from the net how to scretch before and after ride. Also went to see a Orthopedic doctor who specialized in sport medicine, after the x-rays and careful examination, he told me my knees looked pretty good for my age and my activies (10 years of cycling). I asked him if I should delay my touring, he told me no need to and gave me 1 month worth of good prescribed pain killer/anti-inflamation medicine just in case. I also raised up my seat quite a bit and used lower gear/higher cadance... I came back after the tour with no knee pain... Now I don't run because it's tougher on the knees just regular mountain biking and hopefully I have time to do another tour this year: the California Pacific Highway during the Summer.

/td

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