My PT also sporting, running and cycling, she very good. So she know what she doing.
My VMO is weak, and when I bending my knee I feel my kneecap move outside, and when straightening it, then going inside, sometimes popping back which not a good feeling.
So my knee have a abnormal movement.
Tryed Mcconel taping, a lot of PFPS taping, like 6 different which is work other athletes, but for me none of it helped.
So im so frustrated, because working hard, and nothing was helped, because the symptoms still here.
Can I assume that in spite of the pain you’re still on the bike? And if so, are you using clipless peddles? If all this is the case might I suggest switching to sneakers and flat pedals for a while. This will give your foot the ability to move freely and find a comfy spot without having to trial and error shifting cleat position. You may find without the pressure of being locked in your knees get a bit more freedom of motion which can alleviate some pain or at least give you an indication if saddle height to cleat position is an avenue worth exploring. That, or a pedal/cleat with more float might be in the cards.
I’ll suggest what I felt was my favorite and most productive exercise for VMO and patella tracking while it was a problem. I really felt like step downs and step ups did a world of good for me. Paying close attention to my form and making sure the flexing leg stayed straight and in line during the ups and downs (you tend to be able to feel it when you wobble out of line). Easy to do at home or out and no need for extra equipment. While I no longer do those because things are in order, as part of my body weight exercises I do for maintenance are inner and outer thigh leg lifts, both side lying. Last, not sure if it helps knees much but it does help to fight the chicken legs are heel raises for you calves. It’s another one to do on the stairs, bottom for stability or top stair if you’re feeling dangerous. Or a platform or thick book I suppose. Can also be done on flat land (doesn’t quite get as wide a range of motion but still useful) waiting in line or for the train or something. Just pop up and down on the balls of your feet, who cares what people think. I’ve been doing them weighted as I’ve worked up to that and in addition to working my calves depending on the width of my feet I also feel it in the side glutes. Considering the knees are always stuck in the middle of some issue either up or down the leg I would hope it wouldn’t “hurt” to work on supporting them from both sides.
No guarantees any of this will be effective for you but here’s hoping. Good luck!
I use a flat pedals on my fitness bike. I use it only when i going to work, daily 10-15km. The pain and the symptoms are bad in last year around nov-december, and I decided to sale my road bike, because I can’t cycling pain free…
I had a bike fit before, and everything was set correctly, so my legs not work perfectly, and i have biomechanics issue.
I want to return to road bike again , but it’s looks impossible, and I only have chondromalacia grade 1, and know a lot of people can cycling pain free with grade 2-3.
I so lost man, and I want to cry every night.
You will be back, with the right advice and treatment.
Some physios, and doctors are advising us to strengthen vmo and quads doing knee straightening excersises, but these can make it hurt more!
Have a look at El Paso manual physical therapy channel on youtube. I think he is one of the best when it comes to knee pain.
One of the things he says is, when you have knee pain, do not strenthen the quads, but focus on strengthening the glutes.
Unfortunately cycling is such a quad dominant excersise, those of us that have knee pain need to work on excersises to prevent this over dominant quad, probably for therest of our life!
Keep optimistic , it’s curable, but needs patience
I am a big believer in finding the right exercises to fix your problems. My most recent bout of knee pain seems to have been fixed by reintroducing single leg RDLs a couple of times a week.
I would also suggest you take a look at the Knees over toes guy - he just published a short summary of his “knee ability zero” program. A lot of people seem to have had success with his routines.
Guys, you still don’t understand what my knee doing.
Yesterday I was going home from job with my bike, only ride 10-12kp/h which is a very low resistance like 50W, and every pedal downstroke felt discomfort on my left leg, felt like my kneecap not in the right place.
With the right leg I can cycling all day constantly not have issue with that, so this ITB ruining my life.
My ITB is brutal tight, and can move my patella to lateral (outside) and it’s irritating my knee while I cycling.
This cause my tracking problem, not my CMP, because both leg diagnosed CMP grade 1, and my right knee totally fine.
Maybe it’s a born issue with my biomechanics, and at my age 31, need a surgery, if the PT, strengthening and stretch exercises was unsuccessful.
Guys, I really appreciate your help’s, but I can’t fix my problem. I really tried everything and now I’m super tired of this.
I want to back road cycling again, this is the reason why I want fix it, and if it’s need surgery, then I choose that.
