On going knee problems

[physiobob]

You might find you need to sort out your bike setup a little. It took me a lot of tweaking to minimise my knee pain. I ended up putting some orthotics in my MTB shoes as well as I noticed on my weaker site I was excessively rotating my leg inwards during the push down on the crank. That was causing a torsion in my knee and then result was FAB.

It could also be an issue arising from the back that is causing a dysfunction in your gluteals and there the knee is a secondary problem. The popint here it to get your physio to check the mobility in your low back. The ITB is just a fascial component from the glutes and TFL so stretching/releasing them might be useful.

Are you using SPD's/clips or are you more of a downhiller?

[Robert Shillito]

Thanks for the reply.

I just use flat pedals. Had the bike setup properly about 8 months ago.

I get the problem from other activities too so hopefully the bike is ok now. To be honest, its better than when I try to do running. My problem is that I live in NZ Wellington, where the tracks are either flat (boring) or very steep. Doesn't give my legs much chance to warm up.

I guess its not going to magically get better, but wonder if its normal to continue training with a bit of discomfort while the glutes on the left side go back to normal. It's not very painful, just an annoying dull ache that's mainly there when I have finished doing the activity i.e. the next day.

Cheers

Rob