I’ve noticed lately that my right knee is diving inwards towards the top tube, so I’m reaching out to see if anyone has recommendations for exercises to help correct this
Usually it can be a sign of leaning on the one side to compensate saddle height. If you have it dialed in, check legs discrepency - for me it was leaning on a one side due functional leg lenght difference, simple stack heights solved the problem till I improve flexibility on the left side.
I this actually “a problem” in that it is new/different for you and/or causing discomfort, pain or injury?
- Just asking to make a basic point about “not fixing what ain’t broke” type of thing.
- If there is something related, knowing that could be helpful for someone giving specific advice to alter your motion.
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Yes, I think this is a problem (or a symptom of a problem) for me. During COVID I developed pronounced asymmetries that resulted recurring bouts of knee flare-ups that forced me to reduce my cycling significantly. I worked with a PT to work on countering these asymmetries, which has been successful. The last thing I’m noticing is my right knee diving into the top tube. So I’m looking to eliminate / reduce this as much as possible.
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OK, makes sense with a fuller picture now. Sadly, I have nothing to offer outside of bike fitting changes vs physical ones you need. Hopefully someone can get you sorted.
FWIW this is how I would start… with a search of “knee” on this YouTube channel:
if I was going to try and understand it without the assistance of a PT.
Had a visit to a PT about this. My foot was collapsing on my pedal stroke and as a result my knee was turning in towards the top tube. An insole with higher arches helped keep the foot from collapsing which helped the knee issue.
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Thanks. I will look through those
Where on your pedal stroke is this happening?
My first thought is maybe weak glutes. When knees dive inward on squats, that’s usually the cause. Your glutes help to stabilize your hip (and your knee by extension) and help to externally rotate your leg and keep your knee from caving in.
This is also common for cyclists and runners who primarily move in just one plane of motion.
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same thought here, and especially if your job involves sitting all day
I’ve been doing glute work, but not single legged. So maybe switching to doing single legged glute work will help.
Keep working with a physical therapist. Please.
If you get on the merry-go-round of cascading imbalances and waterfall injuries you may never get off.
Good luck.
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So I just did a workout and it confirmed that this is happening at the top of my pedal stroke, and it appears to start on the upstroke
I agree that it sounds like weak glutes. Hip abduction exercises/ banded squats are some thoughts. If you are seeing a physical therapist there should be a relativley easy solution.
100% do the glute work single-legged. It is very easy for other muscles to compensate for weal glutes, especially if you are doing the exercies with both legs at the same time.
You need to really focus on activating your glutes during the exercises. If the dimple in your ass isn’t burning by the end of each set, that is a sign you aren’t working the glute enough and other muscles are compensating.
When I was working on glute issues, in addition to the host of exercises I was doing, I would consciously fire my glutes with each step as I walked. this does two things, IMO…first, it is a good endurance exercise for the muscles. While even 100 yards may seem short, in comparison to 10 single-legged squats, it is a LONG time. Second, it helps you gain a feel for activating the glutes and what it feels like.
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Look to your hamstrings and glutes, as those are the stabilizers of knee extension/tracking.
According to Chad Coach-who-shall-not-be-named
- Stare at your knees
- Have a good day
Had similar, and was seen more of a “this is how you pedal” (Van Aert has a very knee-in driven stroke) since it wasn’t causing too much issue.
I did get some exercises though that I could do. So I would look into single leg glute bridges, crab walk, single leg squats, and also make sure you have really good insoles (such as the G8s).
Usually, if you have a collapsing knee inwards, it’s either from bad foot support/stabilisation and/or weak hip/glute strength.
Knees are merely in the middle chain trying to compensate for whatever crap happens above or below.
But, to help you more, where does this knee pain flare up occur?