Sore knees.

[mr mac i]

As the title says any hints/tips to reduce knee pain?

Not expecting to be totally pain free as I damaged ligaments in one as a teen and the other knee suffered because of protecting it. Started cycling again at the start of the year: just my short (couple of mile) commute through a park to the station on a MTB because of the poor surfaces both in the park and on road. It also means I can enjoy the canal tow paths without buckling a wheel.

Did 12miles yesterday on a mix of road/ towpath & flat/ incline and my knees are still a bit achy.

No clips/ cleats: my feet are free to move and I thought I had the seat height right: I'm just under fully extended at the bottom of my cycle.

Thanks for taking the time to read my post and for any suggestions.

[itsnotarace]

Number of things can cause this but try lowering saddle by 5mm

[ChrisMCoupe]

Whereabouts in your knee is the pain? Front, back, side?

Saddle position forward and back could be an issue, try making small adjustments, one at a time.

[mr mac i]

Thanks for the replies so far.

The pain is on the front, at either side of my knee-cap: most prominent when standing up or sitting down.

[Gizmoish]

Try looking at what angle your feet are when pushing on the pedals: may be pigeon toed/ splayed.

And don't "mash" a gear that's too hard. Spin an easier gear at a high cadence.

I'm slightly concerned that you are feeling pain after two miles...

[mr mac i]

The two mile commute doesn't give me much although it is mainly uphill; it was the 12 mile ride I went for was when I noticed the pain.
I do have knee pain regularly in normal day to day life following injuries as a teenager. Apparently the best the docs can offer is to open my knee up to 'have a look and see if we can see what's wrong". With the obvious statement that opening up a joint will probably cause issues in itself. Don't think the current cold weather is helping either; have increased my cod-liver oil intake which helps.

Thinking of my last ride the use of too high a gear for the hill may not be too far off the mark as I'm still getting used to the bike/gears and there is a hill about a third of the way round and the last bit hill which are about 40° inclines and I did push myself up them.

[Maty]

I did the Manchester to Blackpool a few years ago (60 miles). In hindsight I didn't train enough for it and my knees have suffered ever since. I recently got the bike out again but this time invested in some 'Lonsdale' knee supports. The difference they make is unbelieveable. Before I could feel my knees 'starting to go' whilst out riding. With these on I don't get any pain at all apart from some aching afterwards. I've been gradually increasing the distance and am now upto a 13 mile circuit that is getting easier everytime.

Can someone explain the seat height thing in relation to knee trouble on a bike? Where should I be sat etc?

[BadgerBenji]

This is worth a read http://www.bikeradar.com/fitness/article/how-to-ge...

I had knee issue, found putting the seat up, and the article above helps explain why.

[upsidedownmark]

Hard to give specific advice without knowing exactly what the problem is, but another good way of hurting your knees is being too far forwards with the saddle (ask me how I know...) Guidance is that with the pedals horizontal (3-9 o'clock) the front of your leading knee should be no further forward than your toes. Trying to generate a lot of torque with the foot too far back really loads the knee.

[Fluffsri]

BadgerBenji said:

This is worth a read http://www.bikeradar.com/fitness/article/how-to-ge...

I had knee issue, found putting the seat up, and the article above helps explain why.

I have a knee issue on my bikes when at home. Im on a gym bike out here and was riding at 18". I googled knee pain when cycling and saw an article mentioning raising the saddle, I have raised the seat 1 click and within days have noticed the difference in a few days. I've also started taking cod liver oil and that seems to have helped as well. Ill be raising my seat post when I get home.

[upsidedownmark]

lepetitoeuf said:

itsnotarace said:

Number of things can cause this but try lowering saddle by 5mm

BadgerBenji said:

I had knee issue, found putting the seat up, and the article above helps explain why.

I was having knee problems on one of my bikes and it was also because the saddle was too low and too far forwards. This meant my knee was too far over the pedal spindle and the angle of my knee when pushing down to small.

It was during a full body geometry fitting that quite a few things wrong with my position became apparent.

Too low (most casual cyclists), too much knee bend at the point you're pushing hardest, allied with (normally) low cadence.

Too high (a lot of 'serious - recreational' types), you start rocking your hips to 'reach' for the pedal..

Not straightforward, no

[itsnotarace]

lepetitoeuf said:

itsnotarace said:

Number of things can cause this but try lowering saddle by 5mm

BadgerBenji said:

I had knee issue, found putting the seat up, and the article above helps explain why.

I was having knee problems on one of my bikes and it was also because the saddle was too low and too far forwards. This meant my knee was too far over the pedal spindle and the angle of my knee when pushing down to small.

It was during a full body geometry fitting that quite a few things wrong with my position became apparent.

Not reading OP's post fully, priceless

mr mac i said:

I thought I had the seat height right: I'm just under fully extended at the bottom of my cycle.

[mr mac i]

Thanks everyone for their suggestions; I'll look at my saddle position and measure seat height for starters.

I'm off on paternity leave right now so not getting much cycling done but will report back with progress.

Any further things to watch out for are gratefully received.

[Steve vRS]

So would a bike fitting be recommended?

Steve

[TedMaul]

Steve vRS said:

So would a bike fitting be recommended?

Steve

I was just about to ask the same question, would local bike shop be able to do it, or would they think i'm a knob for asking? When I say knob, I mean more than is my usual.

I'm 99% sure I'm going to invest in a Norco Sight2, so I don't think its too much to ask for a fitting and suspension setup at same time, or is it?