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How long to rest a knee?(3 posts)

How long to rest a knee?JL
Jun 14, 2001 10:35 AM
OK. I know this topic is old, but I need to ask.

I completed a metric century (my first) a few weeks ago and near the end (10 miles to go), the outside (I'm guessing IT Band from prior threads) started getting sore. Finished the ride and stretched it out and felt OK, though sore the rest of the day. I iced it and took Aleve and didn't ride the next 3 days. So that Thursday, I only had an hour to ride and the knee was sore gain at the end.

It's been a week and today was the first opportunity I've had to ride since then. Started out OK, and about 8 miles in, started to "notice" the knee. At about 15 miles, working my home, the outside, back of the knee started to get painful up an incline. Made it home, but I'm starting to get frustrated. I haven't had problems all year. I did get a new bike and put on around 3-350 miles before this started to occur. The cranks (went from 170 - 175) and pedals (Performance Forte to Campy Record - Look compatible(9 deg. float)) are different and my seat height seems OK. Though I played with seat height a little today (lower) and moved the seat back a little too, but it didn't seem to help any.

What should I do? How long should I rest it this time? Should I work through the pain (not the best choice I'm sure)? I've been spinning at 90+ RPM's for the most part trying to keep a steady cadence.

Help. Anything?
re: How long to rest a knee?Hank
Jun 14, 2001 11:03 AM
A few times I have attributed my knee pain to slight changes in setup, so, as an experiment, go back to your old bike (if you still have it). My knees are pretty tweaky. I ride with Frogs (tons of float) and fairly low q-factor cranks (cept on my mtb, obviously, but in that case the seat is lower so it doesn't seem to be as much of an issue). Anyway, when my knee starts hurting, I tend to back off immediately, take a day or two off and ice for 20 minutes at least once per day. Then, returning to the bike, make sure to spin in SUPER LOW gears for the first 15 minutes or so of your ride and make sure your knees are warm (bring leg warmers for the first part of your ride, if necessary). You didn't mention how much you ride. If you don't ride much (ie less than a 100 miler per week) it could also be just conditioning (I average about 150 miles per week - and the more consistant I am with my riding, the less tweaky my knees are). If it gets really bad, of course, see a doc. Hope this helps.
re: How long to rest a knee? (If this helps any...)JL
Jun 14, 2001 11:33 AM
I was trying to ride a minimum 100 miles per week, usually 125 - 150 on a very good week. Averaged about 25 miles a ride. Haven't had any knee problems up to now, but I may have overdid it on one ride the week before the metric. I may try the old pedals too, as they seem to be a little further (read millimeters) away from the cranks.

Thanks.