SOLVING Endurance Pain! Fix Numb Hands, Sore Knees, Hot Foot, Back, Knee, Saddle & Achilles Pain!
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- เผยแพร่เมื่อ 25 มิ.ย. 2024
- This is a look into common issues for endurance cyclists with physio / bike fit genius... Phil Burt.
These are the chapters if you want to look into one specific concern.
But Phil's knowledge is so good and he talks about how they all work together so get a brew, and let him impart his knowledge for pain-free cycling.
00:00 Intro
00:39 What we will look at, and why...
1:20 Numb hands
4:46 Saddle pain
7:45 'Hot foot'
11:27 Achilles pain
14:12 Neck & back pain
15:43 Knee painThis is an in-depth look into common issues for endurance cyclists.
Phil's channel: / philburtinnovation
// Cycling eBook: www.ilikemountains.cc/s-h-o-p
// Instagram: / katiekookaburra1
// Strava: / strava
// Bikes: www.ribblecycles.co.uk
// Patreon: / katiekookaburra
Well chuffed to have the following brands support me and my ol' cycling adventures. So you will see some of their products I choose to use in my content :)
www.ribblecycles.co.uk/
www.shimano.com/en/
www.zwift.com/uk
www.michelin.co.uk/
www.lazersport.co.uk/
www.strava.com
exposurelights.com/
www.quadlockcase.co.uk
Great video - thanks Katie and Phil - so much information to use today!
Brilliant, very helpful.
Thanks Katie and Phil👍
Just the right informations.... Thanks Katie....
Over the year’s I’ve experienced most of these pains…. 🙂 Very beneficial information in managing them.
Thank You and congrats again for your amazing accomplishments!
Great info as I begin to tackle longer rides ... ta very much!
Very helpful Katie & Phil! Specialy on achilles (struggling with haglunds def) !
Keep up the good work Katie
All that sounds really good to hear. I did a 200 mile ride on Tuesday in 12.5 hours (not including food stops) and only really suffered from some undercarriage discomfort (didn't apply chamois cream often enough (only twice) and a slight inner knee niggle with a touch of neck pain. It's nice to know that it's purely 'time on bike' that's the issue here, means my bike fit can be just about as good as it can be.
definitely great information here. recently went in for a bike fit to help, among other things, ease hand numbness. my fitter rotated my brake levers inwards because he saw my hands were fighting against the levers while i was on the hoods, along with other things. it has definitely helped.
Thank you for sharing Katie. Take care sweet lady.
Just in time for my 100 miles ride this Sunday. Great info. Thanks !!!
Firstly I'm glad you're taking time off the bike. so many people ignore recovery and the significant benefits that has in future performance. Great advice from Phil there. A lot of cyclists don't like to here this but the conditioning you do off bike is as important as on it.
That's all useful info, ta muchly. I do suffer a few of those to some or lesser degree on long rides. Outtakes did make me chuckle, cheers Katie.❤
As I’ve been pushing myself to do more and more longer rides this video had some very helpful tips.
When Phil mentioned there being no real negatives to moving your cleats back on your shoes there is indeed one thing to be keenly aware of and that’s tire clearance on tight turns while the pedal is completely straight, horizontal forward position, like when doing a track stand. For me moving to a mid-foot clear position has been worth this one little trade-off.
As usual,another superb video full of tips and advice presented in an easy watch way.There may be other cycling related content out there but this is by far the best all round channel by miles.Keep up the great work 👏👏👏👏👏
Ahhhh cheers Nigel :)
Very interesting video, I had hot foot during my first 100 mile ride as it was a boiling hot day. I have also had a bad knee, but 2 weeks of self enforced rest, ice treatment and a new massage gun that I purchased has helped. Thanks for putting this out.
very useful video, thanks
It all makes so much sense once someone who knows what their doing points it out. I had a pro bike fit a week before heading off to the Outer Hebrides for a weeks pre LEJOG cycling. Bike and I worked really well together no really issues and managed my longest rides despite the hideous Hebridean headwind. Post ride I felt better than I thought I should. Staring my LEJOG 9 July, arrive Manchester Wed 13, give us a wave if you see me. Cheers Ken
Cheers for the good information and tips. In the hot weather, i get Hot Fot, so so painful. Will try what is suggested.
Great advice and insight 👍👍 . Adjust the bike to accommodate the event and yourself - sustainable, comfortable and enjoyable.
Good reason not to chop your stem to drastically but allow you to raise your bars up if the need arises be it for big events or overcoming an injury or extended time off the bike.
Absolutely fantastic video
Glad you liked :)
Good advice video,I suffer from hot foot when Enduro. riding.Thank You for video!🌹
Had my first pro bike fit today. Quite a technical process and made some changes, will see how I get on with the new position 🤞
Yeah! This dude rock's.....your lucky to have him over there - bit far to travel for a session from the convict colony - oh well we have our people - I dig his passion when he explains things 👊
Great vid. I’m a bike fitter and picked up some useful gems in there. Cheers
Excellent content ✊🏾👏🏾
Cheers Paul :)
UUUggghhh! Great video!
However, hearing "short normal rides, 3 or 4 hours" was a serious reality check!
I'll get there one day.... Not there yet though! 😅
No no but this video is aimed at those who ride Endurance! So 3-4 for ultra endurance is short compared to riding 12 hour days for example :)
Good tip on the hot foot. I notice that on rides that are 175+. I found at a break point just taking my shoes off for a few helped a ton. I’ll remember about loosening off more. Going to check ,y cleats too.
Excellent
Hi Katie hru good video looks good your set up always good too be comfortable have a good weekend Injoy your summer your lucky
What a wealth of knowledge you both provide; thank you. How much do we owe you?
oh i got some really good pointers even tho i dont race im more a commuter and a touring cyclist. but i have a lot of health issues at the moment that im struggeling with on and off. after my open heart surgery , what i eat caus the medecine i take gets affected by everything. so there is alot of stuff, i fiddle with my cleats today caus of numb foot and now i got inspired also to try support socks. they feel so good to wear just now post ride.
excellent
I have been riding flat bar for a long while and I recently (like in the last month), purchased a road bike and got fitted. I find I’m experiencing numbness in the left hand thumb area. I’m going to try the double bar tape and switching around hand position. I’m comfortable in the hoods (so many more positions to choose from). Thank you for the vid!!
I find that constantly changing my hand position during the ride from hoods drops and flats helps me out. But I get the most hand pain when riding gravel
When I first started riding with cleats, I was told that I should put them as far forward as possible (slightly angled to account for my own foot position) to get the most power behind both my down AND up strokes. I never questioned it, even though I frequently had numbness, tingling or hot foot within the first 5-6 miles of riding (particularly in my left foot). I assumed it was just my anatomy and something I'd have to live with if I wanted to cycle. After watching this, I slid my new cleats to the farthest back position. First 12 mile ride after making the change and virtually no numbness, tingling or hot left foot. THANK YOU!
Awesome to hear!!!!!!!! So so glad!!!! :)
did 165 miles yesterday trying to do RTTS from Carlisle to Edinburgh. But binned it near the border from Glasgow. Mind numbing head wind for 85 miles, but the worst sore bit was my backside ! Clearly I need to invest in decent bibs.
Thanks for sharing.. new subscriber from Indonesia😍🚴👍
Yes a bike fit is so worth it. I got a bike fit done and I can not believe the difference in comfort and how much better my bike feels.
It really is! But a lot of the things Phil talks about here can be done at home :)
A good buddy of mine shared a tip to relieve saddle soreness. He raced the Race Across America eight times, won it twice. He regularly wore two pairs of bib shorts everytime during his really long days in the saddle. I've used this hack successfully when I used to race 12 Hour races. No soreness whatsoever.
The tweaks I did that made all the difference were - shortening the stem, finally finding a decent saddle (after spending a small fortune on buy & try) which is a Selle Italia now fitted to both my road bikes! Decent quality padded riding gloves, double wrapping the bars and decent pedals/shoes with SPD cleats as I find these much more comfortable and practical. Really learned a lot recently from channels such as yours 😊
Darn. I may need a bike fit…wrist pain, neck pain, knee pain, hot foot, saddle pain and my Achilles is the size of a house (doesn’t hurt though! Woohoo!) Time to start tinkering…thanks Katie.
Lizard skin now makes a 4.6mm bar tape, great alternative to double wrapping. I’m 6’4 with big hands, first bar tape I’ve ever had that was actually comfortable with 1 layer.
Quite often a good help for knee pain on the bike is strengthening your gluteus medius (I'll skip whole bio mechanical reason). Can increase power to.
great to watch, i am currently preparing for a charity ride next year and 400 miles in four days which for me is going to be a challenge but some great information to take onboard
Good luck with it! Any questions just shout out :)
for me its getting through it and getting training right, my dad died two years ago and doing this to raise money for a local charity in Hull, determination to help others not go through what we went through will be enough. i hope anway
Excellent video. Hot foot? I used to get hot spots when wearing socks of manmade (synthetic) fibers. I now wear only wool socks - either by De Feet or Smart Wool - and problem solved.
Another Informative video Katie, thank you. I wondered if Phil has ever recommended ice baths or similar after long rides/multi-day events?
I will ask him next time I see him :)
@@KatieKookaburra Thanks Katie.
Great informative video, recently had a bike fit and has worked brilliantly. I had back, and knee pain on most rides. Are you still running the 40t+ cassette Katie??
That’s mega glad it worked well! It makes so much sense after though right? Phil is just so good at explaining - and taking the piss out of me! 😀🙈
@@KatieKookaburra definitely made sense afterwards, wondered why I never got one done sooner, thought it was a fad to be honest, more fool me, only been riding 7yrs in pain lol. Andy at Shepherds in Heywood did mine 👌
Not all bike fitters are created equal. I had my recumbent trike "fitted" at a national chain shop in MN. It was a waste of money. Next year, I'm upgrading my powertrain to a 1x12. I'll be using a guy that's been doing this for decades. I'm really looking forward to dialing my ride in and getting shoes that fit properly.
Great vid, good to get advice from a guy in the know.
Hope you enjoyed the recovery, after that Brutal All Points North, especially with that "Energy Vampire " strength sapping weather. Phil answered one of my thoughts on aero bars, also possible risk if you come across a pothole !
Pathway to 2023's APN starts here Katie, hopefully with better weather. It ain't the milage that concerns the girl who has the drive of a nuclear power station !
Take care Katie 🌏 🐑
Cheers John, but I think once was enough for APN 😛
@@KatieKookaburra What was it Sir Stephen Redgrave said that time ?
" If you ever see me near a rowing boat, ever again, shoot me !"
Spooky timing- been suffering with hot foot in the last weeks - and wondered what you and Phil would suggest !!
Ta daaaaaa!
A very interesting video. Thanks educational. I was hiking the Appalachian Trail this spring. Unfortunately I injured my achilles after 174 miles of hiking. Most of my activity before was cycling. So i had to give up my hike cause I could no longer could walk. Luckily I could still cycle even though I couldn't walk. So I am back to cycling a lot and after 6 weeks off hiking I can hike again. So now I am doing about 3 hikes a week and cycling 4 times a week. I think doing only cycling will make you prone to injuries like achillies cause the achilles gets very weak if you only cycling.
If that was true all cyclists would have issues with Achilles - but it’s runners who have that issue.
Thanks so much for this video, I get numb feet at the ends after about 1 1/2 hours in . I have very wide feet but only use normal peddles and wear my trainers. It happens on both mtb and road bikes . I normally get off a walk for a bit to wake them up.
Hi Rachel, I have a fused right ankle and a wide foot, and was getting very bad hot spots after about 3 hours. I had a bike fit which helped and tried insoles, however, my bike fitter sent me to a cycling podiatrist and I ended up with cobra moulded inserts and lake 241 shoes. The combination is so very comfortable, anyway, nor more hot spots so far on my longest ride of 6 hours.
Try the insoles Phil talked about, that should help! :)
Try using a HAVS watch , we use them at work, you may be surprised and help you in the future
my knee pain went away by not wearing anything tight around my knees i guess the compression was causing friction around my patella. my neck and back will usually hurt a bit but theres nothing i can really do about that, its normal after a few hours in the saddle just gotta deal with it, im not going to use a suspension post or anything like that. workn on those area with stretches and exercise can cure it but its a constant effort i dont always have time to for.
although I don't do rides like you, I fitted a pair of deda tri extensions these are very short so you can fit them without changing the rest of your position, they are only slightly longer than than the hoods.I would disagree with Phil when he said putting aero bars on a road bike is like putting lipstick on a pig. I found as soon as use the tri bars my speed increases but my heart rate stays the same and I will need to change gear. For the cost of the the extensions its really worth trying. Regarding track mitt I have used specialized mitts that have the pad in the centre of the palm they seem to be the only people who do this and it is really effective it easing the pressure off the the heel of your hand
sorry for being so shallow Katie, but dang you're awesome!
Cheers Mark :)
Tips for: best gloves if you DO 90% of your riding on the hoods? And also, the thing that puts me off a bike fit, is the variety of advice by different fitters each with their own pet theories means that some fitters just follow the same advice for whoever turns up. Phil seems much more rider focused. Can you post a link to his 'shop'? He's probably out of my price range but you never know. Thanks for the tips.
It’s Phil Burt Innovation. Yeah he is very much about the rider - and as he’s a physio he bases that on your body. I think he’s a bloody genius. And he is SO funny haha! :)
This guy gives every impression of knowing his stuff.
He does!
If the pressure on the palms of your hands is causing numbness, then they are two main options 1) reduce the load or 2) increase the contact area. I have successfully used aero-shaped handlebars (not tri-bars) to increase the area of hand contact - th-cam.com/video/QhzzRmJSWrs/w-d-xo.html. I have found that gloves and mult-wrapped padded bar tape do help but not as much as a nice big area to hold on to.
saddle pain is friction, just use a 2nd skin glue barrier or use tape over sores
Thanks, Katie. This was really useful. I’m ramping up my training for a three day ride from York to London in six weeks’ time, but I keep having to recover from sore knees. It seems like my patellar tendon. I’m 57 (which doesn’t help), but maybe my body’s changed enough over the years to need me to tweak my set up. Do you know of any good videos to help me explore this more?
Definitely go and get a bike fit / see a physio :)
Good info.
I've been managing knee cartilage damage (caused by running) for over twenty years, I don't do anything like the intensity or distance you do but I do ride regularly mostly pain free. I do two or three simple exercises each day, takes just a few minutes. If you are interested I should be able to get the name of the book detailing these exercises.
Plz tell us about your exercises you do?
@@hemup8568 The main one involves kneeling in the same way the footballers do when they "take the knee" before kick off, this puts weight on one knee, I then move forward and backward as far as I can keeping weight on the knee, so in effect I'm rolling the knee. I do this just a few times then repeat with the other knee.
There are some accompanying exercises as well, In combination I think these target the cartilage and bone, these are detailed in a book I was, I'll get the name and add a comment.
I have also just starting doing the Asian squat as this should strengthen the muscles around the knee joint - so far this seems to be really effective also, but it's early days yet.
@@hemup8568 The book is called "Keep your joints young" by Sarah Key.
@@grahambonner508 thanks you, I will try this. Hope it will work for me
@@hemup8568 Good luck! it's not a magic quick fix but I am sure it has worked for me over the years.
1:15 is like he is talking to me lol 😆 I've got all of those after every 100 km
i have a week neck/upper back and no matter what position im in, i eventually get neck pain. but that's my fault if i dont work on it.
In my experience, if you are obese, EVERY contact point hurts or goes numb at first. Eventually your core gets stronger, you lose weight, your body adapts and these issues go away...
as i mostly mountain bike , achillies pain is a real thing , kinda makes sense as its a lot of heal down under a load ... seat has been on 3 bikes now and i tend to use the same grips ,even on a borrowed bike i change out the seat and grips ,, .. i dont do huge rides ,more a couple or 3 hours , but i do go out more or less every day ..
Get some heel raisers in your shoes :)
Before you put three layers of bar tape try little bit lower tyre pressures
I've recently been having pain at the top/outside of my ankle after moving to a smaller pedal. I had it for a month or so until I swapped back to wider pedals, the look X-Tracks or the Issi Trails.
I don't see top of ankle pain mentioned much, but any chance its caused by the foot applying force farther out or rolling of the foot outwards?
This was pains most common with endurance and that’s not something we had heard of commonly. Probably best to see a physio or drop Phil an email ;)
How much does it cost for a bike fitting with Phil?? What about numb bumb & bits (fir guys) what causes that?
01:18 - Road biker presentation.
Excellent video thank you, great info. If I could ask, what pedals are you using?
Shimano SPD XTR :)
@@KatieKookaburra thank you. Something else for the shopping list😊 currently listening to the Cycling Mind book you recommended, great book, thanks.
Still got tinkly fingers from last weekend ^.^
I would give it a rest before TCR then. After we were chatting and he said not to start something really long with that kind of issue. Let them hands rest a bit!
Since you have your saddle moved forward quite a bit, did you consider using zero setback seat post? I am asking out of curiosity.
It is a zero offset seatpost
Would love to book a session with Phil. Any chance of a KK referral special?!
🙃🙃
where are you. other fitters available.
I suffer from pins & needles / numbness in both feet on any ride over about 45 - 50 miles. I loosen off the BOA’s but after a while it just happens again. I have tried different brands of shoes, cleat position (they are currently as far back as I can have them), pedal system, insoles & pretty much everything Phil has said on the video but it still happens. Really frustrating & something I would love to get to the bottom of but never have.
Probably worth going for a bike fit or speaking with a physio
@@KatieKookaburra I’ve had physio for knee pain (tight IT band) so bike is about the only thing I have left to try.
One pain that I tend to get a lot of is elbow. Right arm tends to hurt at the joint. Hurts to bend the arm. Tried moving the riding position, but this comes on quite quickly. Not sure if dropping money on a bike fit would help.
Oh, and you have not mentioned how to get rid of the biggest pain in cycling, the BMW driver. Any advice on this would be welcome.
Sounds like you have tennis elbow my friend and more than likely not bike related but all the road potholes and jarring won’t help .If the pain is in the soft flesh on top of the arm next to the elbow bone then that’s tennis elbow and very very sore it is ( I had it ) this was due to fly fishing 🎣 ie a throwing motion or let’s say throwing a spear (same outcome)
And let me know if you need any further info
I cycle with one leg as I am an above knee amputees who has just come back from the RAAM with an 8 man all amputee and 2 paraplegic riders. We DNF as one of our riders was air lifted to hospital after 10 min on his bike. 4 broken ribs and a punctured lung. Back to me if I may. I was the oldest Brit at 63 and have just had an MRI and was told I have no cartilage at all and u should think about a TKR which would be the end of cycling. I said no as it does not hurt when I ride. Do you think insoles would help. My bike fitter recommended them but to be honest I didn't know if he was just trying to sell me something I can't afford. Pay for a pair and use one. Thank you so very much. Fond regards John 😊
John that is amazing, to even set off on Raam is impressive. Sorry to hear avoid your friend! To be honest I can’t say about the insoles as I only had them to improve comfort a little and they did that for sure. But you are welcome to drop Phil an email. Search Phil Burt Innovation and you will find it there :) sorry I can’t help more x
I am struggling with getting seat height correct. While I know it’s not possible, it feels like my legs get longer as I ride. So I find myself getting off bike to raise seat up several times.
Search bike for on my channel and we did a video showing that exact thing :)
I’m always intrigued by your bike setup….I’d like to know what lead to you choosing the frame size you have. Your saddle is all the way forward and it looks like you have a very short stem, why did you choose to go with that rather than getting a frame with a shorter top tube? Obviously it works for you but I’d like to know how you ended up with that setup.
The smaller frame would have had too short a head tube for me. I also am a tough person to bike fit because of my proportions - long legs short torso so in turn means I have a short reach. That’s why my saddle height is where it is as I’m 5’ 10 and most of it is all leg ha! Told you… I’m literally a T Rex on a bike
@@KatieKookaburra You should ask ribble to build you a custom titanium frame…..worth a try 😝
@@KatieKookaburra Katie, I was out with the Ribble guys today and one mentioned that you had flipped your stem to give you a better endurance riding position. I was saying I felt my stem might be too long and that was how it came up. Is that what you’ve done and did you find it made a difference to comfort and maybe helped with easing lower back strain?
How do you prepare mentally?
If I do 100 miles I have to break it down to 4 legs to get through it.
Anything above that I can physically cope but my head says no.
This vid: DON'T Skip This ESSENTIAL Part of Endurance Training! (MY SECRET WEAPON!!!)
th-cam.com/video/vKVFU5uxzLc/w-d-xo.html
I’m 70+ and have had most of these issues over the years, but the most recent problem I’m having is hot foot on the outside of my foot opposite the joint of my big toe. I haven’t changed anything. I have wide fit Lake and did a 150 mile ride last year with them no problem. Any thoughts?
I've had that problem in the past. it was from applying too much force on the outside of the foot. The foot is basically a tripod--heel, big-toe metatarsal, and little-toe metatarsal. The heel to the big toe is the primary axis for bearing weight and aligning force, so anything you can do to encourage this alignment will make your feet happier. I identified three factors working against this. First, for a couple years I was using Specialized shoes with a built-in varus wedge. The design was to enhance knee alignment, but it was shifting force to the heel-little toe axis. Second, I was using Speedplay pedals, and I needed a wider, more secure platform under my feet. I use Times now, but Look, Shimano, and their knock-offs are all sufficiently wide and secore,. Third, I found that by angling my cleats to a slightly more heels-in alignment, I could apply more pedaling force to the heel-big toe axis. Also, be sure to set the cleats so the pedal axle is several millimeters behind the ball of the foot, and use firmly supportive insoles. And consciously apply force to the inside of the foot until it comes naturally.
@@monkmchorning I use Speedplay and I swear by them, but I noticed I was getting a lot of rock on them. On closer inspection I found that they were worn out, so replaced them with the newer Whahoo style. Problem solved.
what kind of shoe do you have? thanks for the content
It’s in the video :)
Shimano MTB
@@KatieKookaburra You're the best. Thanks for replying. God bless you, my sister!!!
I tried a road bike a few times, I always notice pain in the groin , privates area. My saddle was correct height , does that mean there is too much handle bar to seat drop?
May be a number of things… saddle, saddle angle, shorts…
' itis ' means ' inflammation of '.
hey when you get blisters from shoes, they are very painful, you wouldnt put creame on them would you? nope you put tape or some type of xtra barrier there to take away the friction against the skin completely- problem solved
I’ve never had blisters from shoes. But this is how you deal with them?
❤❤❤✖️🔁
I thought you were off for a bit?
Off doing long rides. Always here on the TH-cams :)
I know nothing about your bike but your saddle looks set a bit high (it's a lot higher than mine at least) or is that a relatively optimal height? Obviously it isn't but what's the theory behind that for you? I'm asking because I'm about to do a 24 hour marathon...
Hey Scott, that height is great for me as I have really long legs (short torso). You can’t look at one person’s set up and compare as we are all different and have different needs.
@@KatieKookaburra I see. I'm tall but I think I have relatively short legs. This is very helpful thanks Katie!
@@KatieKookaburra Hey Katie I set my saddle about an inch higher and got a LOT more power in general and hills in particular. Thanks coach!
heel raises for cycling makes zero sense, sorry. I have heel raises and insoles in my day to day shoes, have done for over a decade. Make sense when your heel is making contact but in cycling you're on the forefoot. All it's doing is pushing your foot out the shoe, so sounds like the wrong shoe for you. Your foot angle is going to be determined by your saddle height, not raising the heel.
Doesn't it help with calfs or calves?
Your so beautiful....