Knee issues

[Zippee]

I¡¦ve recently started cycling again after a many year gap, both MTB using SPDs (cleats with lots of float) and road using Look pedals ¡V again lots of float and both correctly adjusted. Along with this as I can¡¦t get out during the week I¡¦ve been using the spin bike in the gym for 45 minutes 3 times a week (last 4 weeks for this) this time using standard toe clips, though the option is there should I wish to bring my SPD shoes in.
However, I¡¦m getting a lot of knee pain on both knees on the inside of my knees regardless of which of the 3 methods above I¡¦m using, to the point they ache badly when sitting at my desk or on the train, even climbing stairs.
Is this likely to be just a shock to starting cycling again or potentially something more serious? Are there any exercises or stretches I can do to help alleviate this or is it more a case of just working through the pain in the hope that eventually it will go away.
Having many years ago raced a fairly high level I¡¦m starting to enjoy finally getting back into a sport I once loved (albeit just at a leisure level this time) and having spent a lot of money on bikes/kit I really don¡¦t want to have to stop if I can help it.
Any help/advice would be gratefully received ļ

[crisisjez]

Forget the spin class, get yourself a bike fit and then see if the problem goes away.
If it does sart the spin up but obviously stop if the problem reoccurs.

[TwistingMyMelon]

The list is endless , usually poor position/pedaling and/or over training

I used to get very bad pain in my left knee, but it stopped a few years ago

I did a long ride Sunday (100m) knee pain came back, on Monday I couldn't really walk up stairs!!!

Took my other bike yesterday, thinking it would either make or break me!! Got to work and the knee pain has 90% gone , the poor position on my other bike seem to be causing my knee pain, whilst my other bike relieved it!!

I find I cycle more on the left side , I have to manually correct my pedalling, so I pedal more equally if that makes sense

Some tips that help me:

• Work on cadence, especially the first hour of a ride, stay in low gears
• Stretch
• Dont over train, build up distances gradually
• Ensure your bike and cleats fit properly

I also used to ride in shorts all year round (idiot) and when the temperature was around 0 degrees it was exacerbating knee pain due to the cold air.

OP have you suddenly upped the distance? Have you tried changing the setup of your bike?

I would take some time off and then ensure the saddle is the right height if it is a spin bike, most beginners of people returning to cycling set the saddle too low.

Edited by TwistingMyMelon on Wednesday 12th March 10:42

[trails]

May I ask your age as this sounds like cartilage issues, get a referral from your GP to the local knee man...if it is just cartilage an arthroscopy is a simple day op that works. If it's worse then welcome to the club

[Zippee]

Thanks all - to answer some questions,
I'm 38.
Spin is not a class, more me using the bikes for 45-60 minutes and going for cadence rather than sprinting. I spin at around 95-100 rpm.
Distances are not huge on the physical rides, 20-25 miles, some off and some on road - I don't spin the large gears as I'm just getting back into it.
I guess the main thing I need to look at is saddle position and hence knee, bum, foot position etc over the pedal stroke, any tips on getting this right?
Saddle height on all including the spin bike is perfect, slight bend in the knee at the bottom of the pedal stroke.
Thanks for the comments so far!

[WinstonWolf]

Some good articles here

http://www.stevehoggbikefitting.com/articles/

[Rolls]

Zippee said:

Saddle height on all including the spin bike is perfect, slight bend in the knee at the bottom of the pedal stroke.
Thanks for the comments so far!

Interestingly enough, I thought exactly the same about my saddle height before my bike fit.. During the fit, they lowered the saddle about 2 cm! (didn't have knee issues before, and the bike is now more comfy)
May be worth at least trying it a little lower to see if it helps?

[tjdixon911]

I was going to post here to ask about a similar issue, I've had a pain in my left knee for over a week now and it seems to be getting worse rather than better, I've not done anything on it for over a week, since it started to hurt (I cycle and play squash mainly) - I have to walk about a mile or so to / from work which is all I am doing, I've been taking anti-inflammatory tablets but nothing seems to be improving - think I will try and get into the GP tomorrow... Its frustrating not being able to do anything...

[Hobzy]

My Retul bike fit moved my saddle up, moved my cleats, moved the saddle on the rails back on one bike and forward on another, and added shims to my soles. And I thought I knew what I was doing after 5 yrs working in bike shops as a young man. Saddle height is the bare minimum you should be checking TBH. Even then it will take a fair few rides to get used to the changes before the knees start to get better.

(40 yr old sore knee victim)

[Gruffy]

Hi Tony

No idea if you're still suffering (or cycling) but if a bike fit hasn't solved it for you perhaps it may be some muscle imbalances or persistent tightness.

I had similar sensations (interior knee joints) as I've begun cycling. Having been through five procedures and four years of rehab I've learned a little about my own knees. I'm fairly confident mine is down to a tight IT band. It pulls the rest of the knee out of alignment and causes irritation at the pes (the collection of tendons on the inside of the knee) and then they start to feel tight.

The easiest solution, if it is that, would be using a foam roller on the outside of the thigh (the IT band). I've started supplementing with yoga too, which is even better. I have a couple of hip and hamstring routines that fix me a treat.

[Zippee]

Hi Darren,

you could be right as I do suffer terribly from tight muscles in the legs. Not had time in 2 months (poor) to get out on the bike but I have been doing 45-50 hard minutes a day (3 days a week) on the spin bike in my lunchtime gym sessions. Not ideal but better than nothing, even with normal toeclips I get some pain which is worse the bigger the gear so it could well be muscle related. I'll get a foam roller and look up some exercises on the net in that case

[Gruffy]

You've probably heard it a dozen times before but a foam roller is possibly the best bit of kit you'll ever buy. It's a DIY physio session for the bits that need regular releasing. I can't recommend them highly enough.

[TSCfree]

^^^ that and stretching will see you right. Give it at least a couple of weeks before you move on to bike fitment.