Cycling Knee Pain Explained
ฝัง
- เผยแพร่เมื่อ 6 ต.ค. 2024
- Welcome to my channel. My name is Phil Burt and I was the head physio at British Cycling and helped set up and run Team Sky. In that time we gained more than 30 Olympic gold medals, five Tour de France victories and more than 100 World Championship victories.
After working with the likes of Bradley Wiggins, Laura Trott and Chris Hoy I want to bring my expertise to you to help you reach your cycling goals.
If you have any questions please leave them in the comments and I will try to get back to you.
Or if you are interested in having a bike fit my details are below:
www.philburtin...
So clear, so simple, no fluff or extraneous information. Plus, you seem genuine in really wanting to help people. Bravo and thank you!
I really kneeded this. Think I need to raise my saddle. Thanks Phil.
You mate hahahahaha fucking funny absolute top banter there young sonny Jim
New to cycling and having frontal knee pain today I raised my saddle height, so it's reassuring to see it confirmed as the likely cause. Thanks.
exactly the info I was looking for Thank you Phil - really awesome info in short vid time
Thanks for this. Had some pain in my knee and kind of guessed it was the saddle height but great to have a clear professional video to help. Hope you keep making videos
thanks to be so precise and easy to get, not really common from who knows all about this.
Thank you for the straight forward explication.
What works for my knee pain was something that you cant find a lot of information on the internet. Cleats position. Specially fore-aft position. Moving my cleats further back reduce my knee pain a lot.
Indeed it does by reducing knee forward of foot -good work
works on me...
this litterly felt after more videos then i am ready to admit the first one with someone who actually kinda made a clear and trustworthy point
Great info and simply explained. I just switched from mtb shoes to roadbike shoes and the first ride i felt the knee pressure...
Thank you so much for your video, I'm new to cycling, having started riding in April and yup, I have knee issues. I live in Spain and don't have anyone to do a "bike fit" for me, so this is something I need to figure out myself. I started riding very short distances with the saddle way too low, and gradually raised the hight over 3 months, by 14 cm, in response to knee pain. My knees hurt much less now, but I have bilateral swelling OVER both knees - the left knee is very slightly more swollen. The problem I notice the most is off the bike, when I squat, or go down steep steps. Before taking up cycling I never had any trouble doing squats, but I did have unilateral, sporadic knee issues, which have resolved since I started cycling! I come from a background in horse riding and kick boxing, so I am aware of biomechanics, to a degree, and I am used to training both sides of my body, so I "feel my seat-bones" in contact with the saddle, my feet on the pedals (basic, flat pedals, not fixed), and I'm aware of my feet, ankles, knees and hips moving symetrically. I also sit towards the back of the seat. I don't lose my footing on the pedals, and the "sweep" is smooth. I am wondering if I should increase the hight of my saddle yet again? I'm 1.76, so my legs are quite long! I'd be grateful for any advice.
There's a formula for a racing saddle height - approx 1.09 X the length of one's inside leg. Check the multiplier as I'm not sure. I'd guess a leisure rider's saddle height would be about 2cm lower. Good luck.
Thank you, been having pretty bad knee pain after doing the bike and realized my bike seat was to close to the pedals and hurting in the front of the knee so it was to low also.
My saddle ain't the problem... Everytime a ride my bike especially on a high gear after a few minutes my right knee burst into pain...
how long is your crankset? 175mm?
yo duude my right knee hurts too,my mom said it might be from growing too fast but i'm pretty sure i should see a doctor soon
could be due to tension get a foam roller roll worked for me
@@shot6462 sounds like a good suggestion might try it some time soon,thank you :)
@@tankbg1311 no worries mate if it feels really tight just lay in the spot for a few seconds and go from there dont forget the sides too
In addition to adjusting saddle height, stretching the quadriceps can help reduce knee pain. Cycling can cause Runners Knee..
So I know as much about treatment after watching as I did before
You gotta go get a bike fit now bro
Thanks Phil this was very helpful! Keep making such videos! Cheers! :D
Ha ha ha thanks for that Phil, at 0.54. Your right I can’t run marathons and never could
if I’m honest but I have now found my category, I’m in the “lot of 70 yr olds
riding bikes hard”.
Recently started to get into off roading and downhill, a
much younger cycling buddy (he’s only 53) talked me into it, so I’m really glad
to hear that cycling is not so bad for us old uns.
That's a great video on the knee.
Very informative video as it spells out the bio mechanics. Fortunately, I've never developed any knee issues due to mountain biking. Keep up the good work!
Great video Paul, I've got knee pain at front of it when riding out the saddle, only the left knee, any tips regarding this. Thanks
have the same issue( did you get rid of that pain?
What about above knee cap pain?
REALLY great, thank you! im just wondering if you have ideas, im super annoyed. I have a running injury so im excited to now be a biker for a while now! buttt I've started cycling at the gym on a bike (waiting for my REAL bike to arrive) and my left knee is screwed up from it. it's getting irritated, and baker cyst comes right behind the knee (inner left knee) right after I get up from my hour and a half ride. any ideas? I've tried messing with seat height and forward and back, but im not finding the right spot. it's super frustrating, any ideas?
Which Pedals and shoes can you recommend fit ne with lateral Patin and duckwalk??? Can you make an extra Video on That Theme? I got That Patin outside of the Knee an Im total…😢 please help people like me!
My pain is the IT band. Do I gotta do a $150 bike fit and then another $150 after I buy the bike? I'm using a $50 bike. Training for the trans am bike race. Not sure what bike to buy yet. It's just all these expenses are adding up. Trying to do this sport without breaking the bank.
thanks for the informative explanation. i have knee pain on right, back of the knee. i have tried lowered saddle height. but still have problem. or is it i need to rest and let it heal properly before i cycle again? thanks again
Spot on, I'm getting pain on the inside of my patella near the end of a long ride which just causes a dull ache days after. I'm sat down for most of my day at the computer so I can really feel the ache throughout the day. I'm using SHIMANO PDM520 pedals/cleats on my Specalized Allez 2021 - I read that using MTB pedals/cleats on a road bike is not unheard of. I'm not knowledgable about bicycle riding at all, I only know what I know from watching the GCN youtube channel. Any recommendations for this? Could possibly my cleats be incorrectly placed? perhaps theres too much float in the pedal causing my knee to jerk when I become fatigued? Its only started to occur when doing longer than usual rides.
This is the SAME exact thing I am experiencing. Have played around with my cleat placement and not seeing much of a change. Would love some help on this too.
@@MadisonHines I've ridden a few times since my post and still the same pain in the exact same place on my knee 🙃
Anyone got the problem fixed?
Which is more injurious running or cycling
Hi! Great video! I'm having, what feels like anterior/inner knee pain.
Is there any resources I can look up regarding this?
not really- I'm unable to diagnose anything online or my lawyer will have a fit. There are many potential causes and they will all be linked in some way. The body is a holistic system, so the knee could be caused by any number of issues elsewhere. Best advice is to book a proper bikefit with a reputable professional and let them address the whole 'you'. It's the only way to know you've covered all the potential issues.
A little more about Our Services, if you're considering us: www.philburtinnovation.co.uk/services/
Hi Phil, great content! I'm new to cycling and not making any progress due to ITB issues. Was wondering if you cover bike setup to help mitigate this in your book?
Proper bike setup will prevent the ITB issues.
Hi Phil I have recently increased my off road cycling and
doing a lot more hard short climbs followed by rapid bumpy downhills.
The fronts of both of my knees actually more the front/tops
of the shin as opposed to the actual knee joints are starting to ache generally
for a day or so after an off road blast.
I understand differing builds can generate differing issues
so I’m 6’2’’ 95kg and 70ys. Suggestions
welcome.
I’ve had knee pain for two years 😂
I went to chiropractor and he said he felt torn cartridge. I’ve had to quit cycling because of the pain, it’s not real bad it’s just a constant ache. But mine is in the inside front, right where it feels like it’s a dips in beside knee cap . But just wondering, if someone has got turn cartridge, I guess people can walk around with it for years and not know.
Hello mate, did you recover? I'm new to road cycling (started 2 months ago) and facing the exact same issue. Would like to know what you did.
@@shreebhosale3181 I had to give it up man. It sucked
@@Primetime_dads Thanks for the reply. Hopefully you recover and get to cycle again. 🤞🙂
How about if your cleats shoes setup are to far to the pedals,going outside.
What should i do if my left knee hurts in the front and my right knee hurts on the outside?
Pedaling 1000km a month. I got a left Knee niggle after 10 days off the bike due to covid. No changes in bike fit. Feeling a sensation of friction on the patella (especially riding outside with long pants). No idea what happened!!
have exactly the same issue( did you get rid of that pain?
What about the top, of the front of the knee
same here
I cycle around 25km everyday.... And I have light pain in my knees.... Is it normal?
What I am trying to ask is if light knee pain 'normal'...
I am 15 year old going through same problem. I ride 50 km a day.
@@zotacgaming8600 You don't need to worry.... your knee will heal... I'm old so it is a concern for me... 😪
I have a pronated foot stance (duck). How can I adress this while riding a trekking bike? With special shoes or pedals? thanks.
Does using the bicycle by the mountain road cause bone problems?
Hi Phil,
I've not been able to ride my bike properly for over 7 years now. My patella tracks laterally, I believe this is due to my VL being very large in comparison to the VMO. I've tried working my glutes, stretching, VMO work for months, with some success. Problem is once I stop doing the exercises my vmo just stinks instantly, it's like it's not engaging properly, I also have pain on the lateral underside of the foot. As if I have supernation. I know you can't give any diagnosis which is totally understandable but have you ever experienced something of this nature before? Thanks Craig
Hi Craig-sorry to hear of your issues-big they are not uncommon.havjng quite rightly tried the corrective exercises on you it might be time to adapt your pout soon and equipment to accommodate you-it could be you have some different biomechanics for example that unless they are identified and accounted for you’ll always struggle-email us and I can suggest some ways forward perhaps
any advice my kneecaps are more positioned on the inside of my legs ?
666th like. Fuck yeah!
I've just got back cycling and the front of my left knee is painful and swollen. This is post bike fit too. however, I have been piling up the miles. Maybe too much too soon?
Got an annoying side knee pain from a 70km ride. According to him it might be because of incompatible pedal due to how my knee seems to rotate in bad way. Don't know how to fix this. I have the shimano pedal.
My right foot is pointing on the outside and the left foot is correct; that means my right knee suffers after a long ride but only on the inside. Is there an exercise to correct my right foot position over time? I tried shoe inserts in my right foot to correct the position and it helps a lot but now I have foot discomfort since the insert is quite chunky, not the best situation to be honnest.
I only have 90degrees flextion on my left knee.. Can I still cycle.
Is this ITBS? I get pain on the outer side of my knees mid-ride while pedalling, but only if haven’t ridden a bike for a while, like 3 weeks to a month. But after 2 days, it’s gone and i can ride again as usual, pain-free.
I'm facing a similar problem. How did you fix it? Thanks in advance.
@@makramhussain It just goes away. I don't know why. What i do after every ride is i massage it with a roller, from the hips down to the side of the knees. I also ice it.
@@leftyseel8658 Thanks for a quick reply. Do you mean you still get it during the ride, and it goes away after a few minutes after the ride, or you don't get it anymore?
I had ITB syndrome
I resolved it by strengthening my glutemed. 😎
Is this active? I've recently started cycling usually 10-20 km rides. And I started getting like a sharp nerve pain sometimes bellow my knee like at the very top of calf muscle. Could it be my seat to high?
If you got hip pain does it affect your need and how can I fix it I been to phyo and bike fitters they tell me its my saddle its my leg length its my saddle lost can you help us .
My knees do not pain that much they are more redness
I had a knee replacement in July 2018. I can walk about 5 miles on firm surfaces and about 20 miles cycling with some hills. Still have stinging pain mainly right hand side of knee but it can be elsewhere. Waiting to see physio again for advice. Knee still swollen. I'm told it can be 12 months or more before everything settles down. Do you have any advice? family say I,m doing too much but how can one tell!! This comment looks like its from my wife but I'm Bob! I cycle for leisure and have flat pedals on both road and hybrid bikes.
Hi Bob. Obviously reticent to offer any advice beyond the obvious on anything so serious, unseen and unevaluated in person! Sure you can appreciate. More than welcome to come and see me and we can approach this properly, but unprofessional to diagnose over the internet!
Hi Great video, I get knee pain after riding out of the saddle when climbing, I could do the same ride twice if I don’t get out of the saddle I’m fine, if the next time I do it I’m out of the saddle for more the 5min over a 2-3hr ride I’m in pain the next day. I searched the web for info on knee pain out of the saddle when seated with no success I’m I unusual, that I only have pain when out of the seat?
When seated you are supported, when standing you aren't. If youre experiencing issues it's because you are unstable out of the saddle, which suggests muscular instability. Try some one-legged squats and similar to try to develop better control/strength and see how you go.
Check your cleats, put your cleats as far back as possible
How is football 3 dimensional? I'm not up to date, are we using jetpacks now to play football?
On the point of cycling injuries, over the last two years I
have been launched off my bike by moron motorists who “didn’t see me” on the
roundabout in front of them, first time ended up with a frozen right shoulder
for six months.
The second road accident no injury, I had a back pack full
of wet weather gear and landed on that, on getting to my feet I thought wow
that was lucky I landed on the bag, then thought about the bag again and have
since started riding with a medium sized back pack full of bubble wrap amongst
other things. I also cycle off road and
have parted company with the bike on a few occasions and touch wood the bag has
come to my rescue again.
Don't cycle on roundabouts. Cycle on the pavements until you've passed the roundabout imo.
I had a bike fit recently with a professional fitter however my knees get slightly red after heavy workout - should that be concerning or is it normal?
My right knee pops audibly during warmup, and quiets down after only a few minutes. I have no pain, but am worried that this may develop into something, or is it just crepitus? Do you recommend seeing a GP or physio?
If you have no pain and it doesn’t affect anything-also no sweeping or redness-if be inclined to carry on as you are Paul-clicking or poping aren’t clinically significant unless directly Related
Can cycling cause a swollen knee. I had this issue. Please answer!
Yes it can-but the irony is cycling is great for knees if your position is correct
I was waiting for inside knee pain part :-(
Lot less injuries in cycling, unless you cycle off the hill...then, the whole equation changes
Correct!MTB and BMX very dangerous
Ahh... left out the inside of the knee :(