Pain has developed just above the knee

Training
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I am new to TrainerRoad but not new to using the indoor trainer. I’m currently about 4 or 5 weeks into SSB 1 mid volume.

Prior to being here I used to do 2 or 3 hours on the trainer each week, a mixture of solid interval work and recovery rides. Longest about an hour, average about 45 minutes. I would do a bit less if I did an outdoor ride or a Time Trial race at the weekend.

This is the first time I have carried out a more formal structured routine.

my 2 x 8 min minute FTP test at the start was 278 and my ramp test a week or so later was 301.

So I decided to go with 301 and see how things panned out.

Most workouts I have just about been completing, but one or two I have gone for the -1 version if I didn’t fancy being on the trainer for 1 hour 30 mins. (I have built a rocker plate and mentally I can now confront doing a bit longer on the trainer as my ass isn’t as sore).

However, this past week or so I have developed a pain just above the knees. This is mainly on the left leg, but I can almost sense the early stages on the right leg too.

My various researches suggest it may be a bit of quadriceps tendonitis.

I have checked my fit and nothing has changed from before TrainerRoad.

About 70% of my workouts are in TT position.

Whilst I can ride without too much discomfort, especially as the workout warms up, I sense that if I push it to meet some really hard efforts, I am actually doing more harm than good.

I feel really disappointed right now. I really want to get into these tougher workouts and soon get onto SSB 2 but now I feel I shouldn’t which is quite upsetting.

I don’t feel my volume has gone up that dramatically. From 2 to 3 hours per week up to approximately 5 hours per week.

What do you suggest?

My current thoughts are to treat the next week as a recovery week with just a few sessions of the very mild workouts such as Taku, Petit and Carter etc.

I recognise that I should do more off the bike exercises such as Chads 5 exercises etc. I also want to improve my flexibility, particularly in the hips.

In the past I have had knee niggles from time to time, usually at the sides, either laterally or medially, but these usually go away once I have adjusted my cleats a millimetre or two, or if I have adjusted the saddle up or fore/aft a mm or two as well.

I don’t recall ever having pain in the front quads area just above the knee joints before :frowning:

(Age: 53 - Mileage: about 2,500 to 3,000 per year. Cyclist for about 7 years).

Thanks.
Colino

2

I’d suggest this thread as a place to start

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Yes, I’ve read that. There are some good exercise suggestions, but it doesn’t really cover my situation that closely.
I will be reading it again and applying some of it.

5

The pain is not medial or lateral.
It is directly higher up the leg than the knee cap.
It’s about 1 inch higher than where the knee cap starts.
I think the pain started just a few days before I started to use the rocker plate, but not 100% sure.

6

Hi do you stretch and foam roll ? i could be that your muscles are too tense/tight and cause soreness .

I suggest not to cycle through it if it causes too much pain you could be doing more damage and be out for longer . Best to go see a doctor !

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Thanks for the tip about rolling.
Regarding seeing a doctor, that’s a TOTAL waste of time in my experience for these kinds of things.

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8

You can only judge the pain and if it is worth cycling through it . FWIW i had knee pain due to some trigger points in the quadriceps , foam rolling and stretching helps me .

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I have on/off pain slightly above my knee caps and what helps me the most is stretching my quads and I have started to work in 2x a week low weight leg exercises and be more diligent with stretching and this has helped tremendously. I usually do my leg exercises on Tuesday and Friday. Weight is low enough that I usually have zero fatigue the next day from it. Just trying to correct some imbalances from cycling. The stretches i do are Chad’s and some
Of the stuff out of Jonathons thread. Hope some of that helps.

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10

Have you considered checking your saddle angle? Since you are doing TT position, maybe a slight additional downward saddle tilt may help. Perhaps even lowering the saddle 1-2 mm could even make a difference.

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11

It sounds like tendonitis and it’s probably due to the jump from 3 hr per week to 5 hrs of structure…and mostly sweet spot. I’ve got a similar problem and am doing eccentric single leg squats until my physical therapy appt in a couple of weeks. I’ll let you know what works for me.

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12

whats your update on this? Suffering a bit with the same thing

13

Thanks for pinging me. Went to physical therapy…she said I had weak glutes. I was like…no way, I’ve got this big ol’ butt and am a time trialist! So she had me lay on my side and hold my upper leg in an abducted position. She said “hold while I push down”. Now…I’m a big strapping 6’ 4" guy and she’s like 100 pounds and with virtually 1 finger she pushed my leg down. Ok, I’m a believer.

We spent a month working on glutes and core and I feel like I’m nearly 100%. I don’t have any pain…more of a “suggestion of pain” after big rides. I’m continuing my exercises but was allowed to “graduate” after 5 sessions.

So yeah, the cause was weak glutes and I’m hoping I can keep my knees happy now!

5 Likes
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Oh this is funny…I assumed “your update” was me LOL. Oh well, that’s what happened :slight_smile:

1 Like