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Post by Deleted on Nov 29, 2013 6:15:06 GMT -7
Created by Perry on the old site (March 09/13):
I copied this over because of the frequent mention of knee pain among our members here.
Thanks to Perry for the original post.
Svend
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Post by Deleted on Nov 29, 2013 6:16:45 GMT -7
Here is another helpful video on YouTube:
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Post by JimRatliff on Nov 29, 2013 8:29:05 GMT -7
Svend: Thanks for that YouTube video. I had really "well defined" VMO muscles playing basketball in high school, and had noticed the difference in what muscles are getting rebuilt from biking. Worth some more research. maybe I need to take up running, which I've always found boring.
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Post by JimRatliff on Nov 30, 2013 10:09:57 GMT -7
A bit of "general knee pain" information I came across today. Decided to add it to the thread. Knee Pain is usually associated with a seat position that is too high or too low or too far forward or back. Improper bike shoe position or cleat alignment can also cause knee pain. - A seat that is too high will cause pain in the back of the knee.
- A seat that is too high will also cause your hips to rock back and forth, which is inefficient and may cause discomfort.
- A seat that is too low or too far forward may cause pain in the front of the knee.
- Improper foot position on the pedal (or improper alignment of cleats) can cause pain in the inside or outside of the knee.
Another cause of knee pain is using too high a gear. Try to use a gear that allows you to pedal quickly, from 70-100 revolutions per minute.
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Post by Deleted on Nov 30, 2013 18:07:38 GMT -7
Some good info Jim. The fourth item would apply to me, which gives more impetus to look for different pedals with some float. The SPD system lacks adjustability, which we talked about in the other thread. Your findings make sense.
Interestingly, my wife's SPD cleats were in the wrong spot too, set up improperly by the shop, and this caused her all sorts of problems. Knee pain, arches of the feet seized up, calf muscles knotted....not good. Sorted it out, and much improved. Amazing what a difference one centimeter makes. She still has some lingering issues, so perhaps Speedplay pedals and a good footbed would be in order.
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Post by livingproof on Dec 1, 2013 6:11:15 GMT -7
Here is another helpful video on YouTube: I've returned to a gym to prepare for this ski season. Working with a physical trainer, who gave me 2 different exercise routines, mostly working against body weight. In my routines are both of the exercises shown in Svend's video find. After several weeks, my knee pain is gradually diminishing, and, when I cycle my knees feel very good. My routines are full body workouts and have clearly demonstrated my need to be in the gym. My core and upper body are neglected in summer cycling....and are very weak. In each routine, there are 8 exercises which are performed one minute each, then, move to the next exercise. This circuit is repeated 3 times. It's difficult both from strength and aerobic requirements to get through. As my body gets stronger, each exercise places higher demands on the aerobic system, I leave very tired. The training should be great for skiing, hopefully, I gets turns in this week.
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Post by superbman on Dec 1, 2013 19:38:02 GMT -7
If you have knee issues get some speedplay pedals---For happy knees find a set frog speed plays. The Float takes a little getting used to but your knees will thank you.
The main reason knees hurt, even on a bike is weight (of the rider) and general fitness. I have personal experience with that reality. So, if your knees hurt on bikes or skis, first be sure you're the lean mean fighting machine you ought to be. If you are lean, the seat height recommendations sound like something to look into. But nothing will up your joy like pedals with copious float.
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Post by JimRatliff on Dec 1, 2013 21:24:32 GMT -7
But nothing will up your joy like pedals with copious float. Superbman. I agree with the fitness comment but I wonder about the comment above. I see people riding and knees wobbling all over the place. Having enough float to accommodate bad technique can't be a good thing. Sort of like a runner whose arms are all over the body. Both should stay in a fore aft plane as much as possible?
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Post by superbman on Dec 2, 2013 4:41:28 GMT -7
But nothing will up your joy like pedals with copious float. Superbman. I agree with the fitness comment but I wonder about the comment above. I see people riding and knees wobbling all over the place. Having enough float to accommodate bad technique can't be a good thing. Sort of like a runner whose arms are all over the body. Both should stay in a fore aft plane as much as possible? I use SPD's, but my knees don't hurt. I used to use Frog Speedplays-but they got hard to find and were expensive, and the newer open design SPDs not only solved old mud and snow clearance issues but are now the best in those situations. However, The Float on the speedplays was seductive, and in truth, allowed for better technique in a lot of situations-made the mountain bike feel like a BMX bike-in a good way. I liked being to move my feet around and adjust my balance from my feet WITHOUT clicking out or torquing my joints. IF I had reoccurring knee pain while riding, I'd go back to these in a heartbeat. There are folks who swear by flat pedals and have great technique (in fact, their great technique is what allows them to swear by Flat pedals). If your technique relies on a limiting and tight pedal/ cleat interface..well, then how good is your technique (and I am saying 'your' in the poetic sense here, Jim-I don't specifically mean you--I am sure you have fine technique)?? On my little used Road Bike I have shimano pedals (probably older ultegra level). I think a little more float on those would be great.
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Post by Deleted on Dec 2, 2013 18:44:00 GMT -7
There was an interesting article in a mtn. biking mag a while back on the use of flat pedals for XC riding. Lots of good stuff in there on knee pain (which was the author's reason for switching to them in the first place), a side benefit being improved skill he developed by using them. Personally, I would love to give them a try for a season, just to see how it goes. Occasionally in gnarly terrain I feel far too locked in with the SPD's, and my fear of falling and not being able to unclip before I do a body slam onto the rocks is actually a mental hindrance and prevents me from clearing the section effectively. If I had platforms, I would likely be able to relax more and just chuck myself in. So, there are times when the SPDs hold back rather than help. Everything is a tradeoff, I guess.
LP -- great to hear that your gym sessions and the specific exercises for the knees are helping you out. Let us know if you get out on snow this week. Our local hill opened a few runs this weekend and my wife and daughter went up to do some turns (I was laid out with a cold....Merde!).
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