Hi all, I'm currently experiencing stiff sore knees, I have had major surgery to one knee some yrs ago however I'm scared that maybe mtb riding is doing me more damage then good, I only started riding gain late last yr now I'm addicted and try go youyangs every weekend however now in worried that it could be doing me harm? People's advice would be much appreciated. Thankyou and I hope iv made sence
Knee pain / injury. Advice needed please!
- Thread starter Baino
- Start date
mtb101
Likes Bikes and Dirt
a few basics: not pushing too big a gear on climbs? do you spin or grind? must spin to save the knees until you get more strength around the joints.
seat post height too low, you should have a good leg extension without your hips rocking to compensate.
seat to far back or forward, causes tight angle on knees when peddling.
maybe trying to knock over climbs too fast causing fatigue and lesser muscle groups (and knees) doing more than their fair share.
finally rest, are you riding with fatigue? this is why we cross train to avoid repetitive injury and to share the training load.
disappearin
Likes Dirt
I've had a few knee reconstructions and tried a few different types of knee supports. I found the various material type supports i tried to be too hot as you've said. The carbon style knee braces work really well but are bulky, expensive and made a mess of my frames as they often rub on the top tube. I found the most suitable alternative to be strapping tape but you will need to go see a knee specialist or physio to learn how to tape it correctly for you specific injury.
As for knee pain in general, a little is to be expected from time to time if your pushing your body but if you have any sort of sharp or strong pain I'd be heading to get a proper diagnosis from a health professional. Last thing you want is more surgery and 6months of rehab.
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shakes
Likes Dirt
I'd head to see a specialist before jumping on supplements and the like. Purely to rule out anything more sinister, have you had even a fairly loose bike fit done?
Sorry what do you mean by loose bike fit done?
I had a tear in pateller tendon from a soccer injury a couple of years ago, it didn't hurt at all when I did it my knee just got ridiculously weak! I went to the physio who treated it and gave me exercises and that's where the pain began! Whilst I was playing soccer or snowboarding I either taped my knee or used a strap I got from the physio - the tape probably worked better as the strap usually moved a fair bit so I had to constantly readjust it!
The only thing which really made me knee better was time away from exercise, it feels much better (not as weak) and I don't have any pain - although when I was running on Friday and riding on Saturday my knee did get sore but I put it down to the cold weather, as it hasn't given me any grief in ages!
The only thing which really made me knee better was time away from exercise, it feels much better (not as weak) and I don't have any pain - although when I was running on Friday and riding on Saturday my knee did get sore but I put it down to the cold weather, as it hasn't given me any grief in ages!
shakes
Likes Dirt
Someone with a keen eye and good idea of mtb specific fit to quickly check your seat height, reach, cleat/seat position etc. Make sure your close to where your meant to be. Easy thing to rule out.
whitey89
Likes Bikes and Dirt
First thing I would look at is your patella tracking in the kneecap. It is very common for cyclists to get a stiff ITB which in turn effects the tracking of the patella causing stiffness of the knee. I myself am currently having this issue, I would recommend investing in a physio foam roller ($30 off ebay) to loosen up your ITB. Ive been using mine for about 2 weeks and have noticed a massive difference!
Other things as mentioned before are seat height and cleat position. Seat height as a rough guide is leg fully locked when your heel is on the pedal but can vary slightly depending on your riding style. Cleat position I would go just back from the middle and angle your cleats to line up with your foot angle if you let it flop naturally whilst standing on one leg...
Other things as mentioned before are seat height and cleat position. Seat height as a rough guide is leg fully locked when your heel is on the pedal but can vary slightly depending on your riding style. Cleat position I would go just back from the middle and angle your cleats to line up with your foot angle if you let it flop naturally whilst standing on one leg...
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wkkie
It's Not Easy Being Green
Where and when are you getting the pain? Is it a pressure type pain or a more stabbing sharp pain? Do you get the pain during a ride when pedaling? When it get's loaded up going around a corner? These things might help to isolate what the pain is and why it's happening?
It's mainly the day after I ride, when I'm riding only my legs get abit tired and need to stsnd up and stretch for a sec then I'm fine.
strengthening exercises?
I had a 2nd knee op 3 years or so ago with little follow up so looked at what could do to fully recover and picked up a book called (professionals look away now) "treat your own knees" by jim Johnson anyway no real secrets in it but just putting some strengthening exercises together with some balance exercises and stretching and after a few weeks could really feel the difference in how my knee felt when riding - might be worth finding an exercise physio or trainer to draw some up
I had a 2nd knee op 3 years or so ago with little follow up so looked at what could do to fully recover and picked up a book called (professionals look away now) "treat your own knees" by jim Johnson anyway no real secrets in it but just putting some strengthening exercises together with some balance exercises and stretching and after a few weeks could really feel the difference in how my knee felt when riding - might be worth finding an exercise physio or trainer to draw some up
I support the above.
You need to reduce the load on your knees. This can be done by
Loosing any extra weight you are carrying
Spin. Learn to do this on a road bike (Easier to control) I used to be a very strong grinder then my knees started failing. Retrained myself and can now average over 100rpm on road rides.
Lots of light but fast strengthening rides means my knees can now handle the odd abusive rides.
Now I am doing regular 60+km hard MTB rides with no issues and fast as well. Jumping and aggressive riding.
Listen to your body. If it hurts then change it. I find knee braces make things worse.
Biopace can help but there are two way it can be setup. One is smoothing pedaling and the other is smoothing power. The former is what you want. Basically the large diameters is perpendicular to the crank.
Mad Mullet
Likes Bikes
Everything suggested sounds pretty right but I'll add plenty of fish oil tablets to the mix. Worked for me.
Knuckles
Lives under a bridge
Wow, fashion designer and medical professional. Is there anything you can't do, naomi?
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Steve-0
Likes Bikes and Dirt
I had an ACL reco a couple years ago and whilst I don't get any pain riding, I find keeping my legs strong helps keep the pain away. When I don't go to the gym for a few weeks or skip leg day too often (oh god) my knee starts to hurt and click.
Probably not going to help if it's a patella or cartilage problem but if it's sore ligaments, strong legs = less stress on the knees = win. Sounds counter productive but squat heavy ass to grass.
Probably not going to help if it's a patella or cartilage problem but if it's sore ligaments, strong legs = less stress on the knees = win. Sounds counter productive but squat heavy ass to grass.