DAMO10

Thanks,
I will see about my bike position as i am going to take my bike to the shop so hopefully i will find someone helpful,but i am pretty sure my seat is not too low as i did read a lot about this being a problem for chrondro & found a website that gave a few measurments & tips see below. https://www.ultracycling.com/equipment/bikefit.html
I also read that Chrondromalacia does not like a dramatic increase of training eg. if you were only riding
20km's three times a week & you went to 40km's everyday. They say you should increase your training gradually
I have been doing the straight leg kicks for about a week now combined with my stretches i have some ankle weights i wear i think they are a couple of kilos & it does feel pretty good although i have not been on the bike for about 10 days.
As everyone has mentioned it is a difficult one because physio's do not seem to know much about it (i actually had one guy early on say i have no idea what this is?) & surgeons just want to operate!
I think you just have to try what everyone mentions in this forum & see what works for you.

Its funny how you said getting in & out of the car i do exactly the same thing i am also wary when squatting down or kneeling with my kids about the way i get up you do train yourself dont you!
I also love Aussie531 that you are around 40 so this can be anywhere from 40 to 49 great tip since i am approaching 38 i am going to say i am around 30, love it!
Thanks again.

531Aussie

Ha! I'm 42.

I reckon don't overdo it on the leg kick. When I first did them I hooked into it like I was doing a typical weight-training movement, but, as I said, I eventually found that only a few kg was enough, and only a few days a week.

DAMO10

Thanks will do.

DAMO10

Just wanted to ask as well as you mentioned it still comes back once in a while. When it does come back do you stay off the bike or keep riding?

enfilade

and could you do a full tour with it or does continuous riding aggrevate it?

bikeman68

NB
I think if the PT says that high cadence is worse for the knee, then he or she is not a cyclist.Higher cadence means less load on the knees, doing lighter work.Fixed gears are bad on the back of the kneecap if you brake with the gear. Fixed gear is probably the last thing you need at this point.
Shimming the cleat of the shorter leg helps, but have a Chiropractor check you over first, sometimes this is due to a mis aligned pelvis (the longer leg)
Good Luck to you, and God Bless

fishermba2004

Stretching my IT band made the biggest difference for me. The stretching started with a nice physical therapist who would literally stand on a stool and use her full body weight to push my kneecap sideways. After 3-4 weeks of that, I started doing stretches on my own and using a roller. You can buy a roller at most places that sell Yoga supplies. Just lay on it sideways around your hip and scoot until the roller is at your knee, reverse and repeat.

You should also consider asking a massage therapist to work on the facia around your knee. That can make a huge difference.

If you're riding in cold weather tights can put pressure on your kneecap and make things worse. I took a pair to tights and knee warmers (for extra material) to a tailer and had them cut out a section of the tights over the knee and replace it with a section 2-3 inches larger cut from the knee warmers. Yes, it looks bad but I'm able to ride and/or walk the next day which is a definate improvement.

Body

I would like to hear new update of this topic and hearing expierences of members who had good success of the excerises from Aussie.

Carbonfiberboy 

Latest info on this can be found here:
https://www.bikeforums.net/showthread...1#post16081392

nkfrench

I had a lateral release procedure done on one knee and dutifully completed physical therapy to re-strengthen it.
I believe that procedure still weakened the knee enough to predispose me to a devastating knee injury a few years later - total dislocation with ACL/PCL/LCL complete tear and stretching of MCL; nerve injury; torn hamstrings.

My suggestions for kneecap pain:
Pedal seated with your foot flat or heel lowered, sit back on saddle.
When climbing standing, raise rump/lean over to engage glutes more.
Do no weight-bearing where your kneecap is farther forward than your toes.