During a group ride last Thursday my left knee started to incur a small amount of pain towards the end of the ride. I made it home and have let it rest since but there still feels like a niggle there. I will be trying a light spin tonight to see how the knee feels but wanted to ask about peoples stretching routines. Have to admit my legs do always feel pretty tired and sometimes quite tight, I haven’t done much stretching which is probably abit stupid but I haven’t really found a routine or program that I could do daily yet. Is anyone using a certain YT channel or program that they would suggest, just wanted to do a 10-15min routine every morning that will hopefully prevent any longer term injuries.
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Theres a long thread about knee pain: [FAQ] How to Fix Knee Injuries for Cyclists (Knee Pain)
If you are not resting properly, and training on sore muscles, tendons and other areas will start to give.
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Knee niggles can definitely creep up on longer rides especially if the muscles around the joint are tight or under-conditioned. It is great you are being cautious and resting,it is often the smartest move early on.
I have dealt with something similar and what helped me was adding a consistent 10 to 15 minutes daily mobility and stretching routine focused on the hips, quads, hamstrings and calves all connected to knee function. I do highly recommend checking out the “Yoga with Adriene” channel on YouTube,she is got some solid beginner-friendly routines like “Yoga for Cyclists” and “Morning Stretch.” Also, “Tom Merrick – The Bodyweight Warrior” has great mobility flows that aren’t too long and really help loosen things up.
One more suggestion: after your rides, do some light foam rolling and static stretching to help flush the legs and ease muscle tension. And make sure your saddle height and cleat position are dialed in, it is a common cause of knee pain if slightly off.
Let us know how that light spin goes tonight. Hopefully the niggle eases off soon.
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To add to the above post. I bought a massage gun because I’m not the best at foam rolling. I do get tight muscles and they have caused problems in the past. Works like a massage. you have to be careful not to over do it and damage your muscles.
Stretching can help but in the long term strength training will bulletproof your joints more than any stretching routine. A weak muscle is a tired muscle is a tight muscle.