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Hip and more Knee Pain Questions

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Hip and more Knee Pain Questions

Old 03-29-07, 09:05 AM
  #1  
blake711
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Hip and more Knee Pain Questions

Ok so I have scoured over a ton of pain threads read most links that point to information about seat height and cleat position. A quick summary of where I am at and my issues are. I just got on the bike again 1 month ago this week. Started easy about 20 minutes a day 3-4 times a week and worked up. I switched to SPDs 2 weeks ago. I rode 10-11 miles 2 days in a row with them. MY knees were in shambles afterwards. I didn't ever really notice pain while riding though my knees did feel like jelly when I came out of the saddle. The pain was the next few days afterwards I was really sore in my daily activities.. I didn't ride again till I went to my LBS with some Fitting help the next weekend. So I went to the LBS they put me on the trainer made some seat hight adjustments I was way to low on the seat, and some cleet adjustments along with fitting me for some ALine insoles. I road about 6 miles that day to test it out and I felt good the next day so I rode 12.5 miles at about 14.5mph average.

Yesterday was first opportunity to ride since last Sunday. I went out with a friend who is an experienced cycler and did 8k miles last year. We road just over 15 miles in a pretty heavy wind. Avg speed was 13.6. I have made sure my cadence is around 80 and avoided mashing gears. I paid close attention last night to my knees. What I noticed was I didn't have any pain in the front of my knee all the way across which is normally where it hurts after the ride later in the day, or for the next couple days. What I did notice was I had some pain on the Top of My Inside Left knee. Not bad but I took note it started around 10miles. What I also noticed and have never experienced was around 10miles also my Left Hip started hurting. I have never had this happen before. I paid attention and don't believe I was rocking as that was the first thing that came to mind. The person I was riding with actually asked if my LBS help fit my bike to me as he thought my seat may still be a bit to short. I would think I would rock if it was to high.

Also I worked on doing knee stretching and exercises at work yesterday to try and make sure my tendons and muscles stay loose. Today my knees fell ok after walking some, at first they felt like Jello as I walked into work but after some movement feel pretty good. Also I did ice them for about 10 minutes each last night as a precaution. I have to try and avoid knee paid because at work I can walk from 1.4- 5 miles depending on how busy we are.

Anyway my main concern is why my hip is acting up know and why this new knee pain. Any help is appreciated.

thanks,
Blake
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Old 03-29-07, 09:46 AM
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Blake, it sounds to me like you are doing great. You've done all the right stuff. Try to increase your cadence still further, to 90 on the flat. Don't drop below 80 on the hills if you can help it. At first this will feel like you are just draining the energy out of your legs, but it will soon feel natural. 80 is low enough to give me knee pain, too.

You are going to have some owies. We all do. Well, at least some of us will admit it. Make sure you are getting enough protein. It takes quite a bit to build the new muscles that will support your joints and allow them to work properly. I think that's mostly what is going on, and the source of most of your discomfort. Make sure you are getting enough calcium and magnesium. These help, too.

I'll have some funny pains start up from time to time in various locations in my knees, but they go away with time and more cycling. The hip is also possibly a muscle or stretching a tendon in a new way or some such. If it keeps up for a couple of weeks I'd worry, but not before that.

You might also have an issue with the fit of your saddle to your butt. Does that feel good, or at least OK?

You may feel tired and your legs heavy for a while at work. That will mostly go away as you get used to riding more. You noticed that your knees felt better after you walked some. That is very common. It's good to vary your rides, riding harder one day, and then much easier the next to work out the kinks in just that way.
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Old 03-29-07, 09:58 AM
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What kind of pain is it? Is it general tightness? Does rubbing it make it go away temporarily? Does it "hurt so good" when you rub it?

I always get aches and pains at the start of the year. Every spring, it's my IT band. The hip pain started in Sept/Oct. of last year when I was doing a lot of hill bounding. My massage therapist told me it was the deep hip rotator muscles and my gluteus medias. She showed me how to self massage my deep hip rotators with a tennis ball. Basically you just sit on it.

In addition, I use a foam roller to self massage. Keeps me from ending up a pretzel.
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Old 03-29-07, 10:58 AM
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Thanks for the replies so far. The pain on the top inside of my left knee isn't a naggin pain more just an annoyance. The daily nagging pain after I got my clipless pedals was across the front below my knee cap. Now it seems the pain is mainly been behind my knees If I sit much at work they get sore and tight front and back so I am doing stretching and some walking every so often to keep them loose. The top left inside knee is kinda tight today and I can rub it and its doesn't hurt and seems to help a bit.

My hip is pretty sore along with my Rear on the lower inner left side. As for saddle the stock saddle was a POS bontrager Sport it was fat and way to much gel. So I picked up a Bontrager Race Lite Lux saddle new off ebay. I like this one much better but honestly don't know if I am sitting on it correctly. I haven't been on a bike in about 15 years. Sometimes I shift around on the seat. I don't know if my Sit bones should be very near the rear of the seat or an inch or so forward from the rear. Thats something else I have been wondering, I was going to ask my friend last night and forgot as I was asking him questions nonstop about stuff. I did see a humorous thread on the board where someone called Bontrager Saddles A$$hatchets. Still I figured I needed to get my adjustments correct and some miles under me before I get to concerned about trying 10 diffrent saddles to find the perfect one.

Thanks again for the replies so far.
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Old 03-29-07, 01:21 PM
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It sounds like you may be sitting a little too high on the saddle? Or too far forward. Or perhaps the adjustment was made too drastically. How high did they raise it compared to your previous too-low position? Did you get knee-over-pedal-spindle adjustment as well? How much are you moving your ass when you shift in the seat? This can really affect your knee-positioning over the crank.

Also you may be going a little too hard and too fast at this stage. Try slowing down to a 12mph average and spin one gear easier at higher 90rpm cadence. Also work up the mileage to 20-30 miles at this pace for about a month before picking up the pace. It takes time to develop the smooth motions and to build up the ligaments and joints. I actually recommend that people use platform pedals with loose straps when starting out to give you the most float and wiggle room possible while you're developing a smooth pedal stroke.
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Old 03-29-07, 01:28 PM
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One normally moves around on the saddle a bit, rather than just sitting in one spot. Sometimes I'll push all the way back to where my butt is almost hanging off the saddle, then gradually the pedaling will move me forward. Or sometimes I'll move forward when I want to pedal really fast. It sounds like your new saddle if fine, at least for the time being. And everything Danno said. And along with what she said, try to pedal smoothly, so it feels effortless. Pedal circles, they say. Try to just pedal one perfect stroke. Then try to pedal three perfect ones in a row.
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