Healing a hurt knee
 

I did a long ride on a loaded touring bike last weekend (8 days ago), and I messed my left knee up pretty badly. It hurts on the downstroke, even in relatively easy gears.

I think that the injury was caused by overlong cranks, and by uneven muscle strength and leg length. I think my left leg is longer and weaker than my right. This however is guesswork as I've never had a proper fitting.

So I have a few questions: what are the good cardio exercises that I can do as cross-training that will not hurt my knee? Swimming is a bit of a pain for me, as my local gym has a broken pool. But I can do it if I need to. What about elliptical trainers? Are they bad for knees?

Also what exercises can I do that are actively good for my knees? Would anyone recommend hot yoga, or would that be counterproductive as well?

I am taking glucosamine as a supplement. Is there anything else I can do on the diet/nutrition front?

Most of my cycling is for transportation. While it sucks to not do recreational rides and amateur racing, getting around via subway is the worst and I want this healed!!

Any help is much appreciated.

for what it's worth, i'm also interested in this. i fell onto a stair and hurt my knee just below the kneecap. months later, it still hurts - although it is better. i can run and bike, but going too hard will make it so i have to stop.

elliptical and other "zero impact" exercise has not worked for me....just made me sweat.

Try the standard therapy for a week or so:

Rest - avoid that which causes pain
Ice - Ice it down to reduce inflamation
Compression - wear an Ace bandage if there's swelling
Elevation - Put your foot up when sitting.

R.I.C.E.

Both of you, see a Doc.

Walking is good for knees. Lots and lots of walking.

Bike Fit has 3mm shims that go under the cleat that can help with leg length issues. But have your legs measured so you know for sure. You can also try taking a thin innersole, cutting down so it just fits the bottom of the shoe, and then put it underneath the current innersole to add thickness. You can also cut pieces of thin plastic (gallon milk jugs, for example) and cut them to fit the front of the innersole (past the arch). I just scotch tape them to the bottom of the innersole.
You can also try using different innersoles. A thin one on the long leg, and a thicker one on the short leg.

http://www.bikefit.com/products.php

If it doesn't come around, you may have torn some cartilage that will need to be scoped out.