Burning knees - new mountain biker
Discussion
So I am sitting here at my desk with the most rediculous pain coming from the tops of my kneecaps - perhaps the right knee a little more than the left but this makes sense as I am right handed/footed/focussed.
I looked this up on the greater internet but without much joy but it doesn't look particulary uncommon so I would like to extend this to the PH masses!
I've been biking for 5 weeks. I ride a hardtail stumpjumper in 17" frame and I'm 5'11". The seat is on its maximum setting. I increased it by 5mms following a bike ride last week when I noticed my legs were not completely extended on the down stroke. Having riden it twice since (sat & sun) for 10 mile offroad rides I have got the current pains.
Is this a seat issue? What can I do to prevent it? (Please dont say rest them Im too addicted!)
I looked this up on the greater internet but without much joy but it doesn't look particulary uncommon so I would like to extend this to the PH masses!
I've been biking for 5 weeks. I ride a hardtail stumpjumper in 17" frame and I'm 5'11". The seat is on its maximum setting. I increased it by 5mms following a bike ride last week when I noticed my legs were not completely extended on the down stroke. Having riden it twice since (sat & sun) for 10 mile offroad rides I have got the current pains.
Is this a seat issue? What can I do to prevent it? (Please dont say rest them Im too addicted!)
There could be a whole heap of things going on here, but I'll make a few suggestions for common issues:
Seat height - place your bum on the saddle and your heel on the pedal at it's furthest extension (not necessarily the very botton of the pedal stroke). Your knee should still be slightly bent.
Seat Forward/Aft - when your pedals are at the 3o'clock/9o'clock (horizontal) position, your knee on the forward leg should be roughly over the ball of your foot when it is on the pedal.
Gears - are you running too hard a gear and 'grunting' your way up climbs? The knee could be struggling to get used to this new stress that you're putting on it. For now use a lower gear and spin more.
IT Band - there is a muscle running from your lower back, around your hip and connects to the outside of the knee which cyclists are notoriously bad for stretching. As this strengthens but isn't stretched, it pulls the leg out of alignment (have a search for illiotibial band syndrome).
Hopefully some of those may help. Failing that it may be a whole host of other factors including one leg being shorter than another etc. The next step might be to see a physio with a bike fit capability and get them to size you up properly.
Seat height - place your bum on the saddle and your heel on the pedal at it's furthest extension (not necessarily the very botton of the pedal stroke). Your knee should still be slightly bent.
Seat Forward/Aft - when your pedals are at the 3o'clock/9o'clock (horizontal) position, your knee on the forward leg should be roughly over the ball of your foot when it is on the pedal.
Gears - are you running too hard a gear and 'grunting' your way up climbs? The knee could be struggling to get used to this new stress that you're putting on it. For now use a lower gear and spin more.
IT Band - there is a muscle running from your lower back, around your hip and connects to the outside of the knee which cyclists are notoriously bad for stretching. As this strengthens but isn't stretched, it pulls the leg out of alignment (have a search for illiotibial band syndrome).
Hopefully some of those may help. Failing that it may be a whole host of other factors including one leg being shorter than another etc. The next step might be to see a physio with a bike fit capability and get them to size you up properly.
Edited by JPJ on Monday 7th September 10:17
i would guess that your bike is too small and you are hunched over the bars as the top tube is too short, you are over extending your legs on each downstroke and subsequently tearing at the ligaments.
find an exercise bike/spinning machine and as you pedal, look down at your legs, they should remain straight like a piston, i wonder if you are pushing out from the frame and your knees twisting as a result. this is why i suffer from burning knees after playing football as i am quite flat/heavy footed and tend to plant my feet on the ground, thus quick changes of direction tear my knees to pieces...
Also on the steeper climbs, there is a tendancy to push the bike from side to side with your arms, this means that your whole body sways and extra pressure is placed on your knees on the downward stroke...
if it helps, it should be your thighs burning, not your knees so there is definately something wrong.
find an exercise bike/spinning machine and as you pedal, look down at your legs, they should remain straight like a piston, i wonder if you are pushing out from the frame and your knees twisting as a result. this is why i suffer from burning knees after playing football as i am quite flat/heavy footed and tend to plant my feet on the ground, thus quick changes of direction tear my knees to pieces...
Also on the steeper climbs, there is a tendancy to push the bike from side to side with your arms, this means that your whole body sways and extra pressure is placed on your knees on the downward stroke...
if it helps, it should be your thighs burning, not your knees so there is definately something wrong.
Edited by anonymous-user on Monday 7th September 14:00
Hyper-extending your knees (I think is the terminology) - as has been mentioned, your seat may be too high. Do you feel yourself rocking in the saddle a little too? At the bottom of the downstroke your knee goes a little bit the wrong way, surefire way to hurt around the kneecap. As has been mentioned, your leg should be fractionally bent at the bottom of the downstroke.
ETA:
The point about cadence is very true. I'm currently adapting my riding style from pushing a massive gear all the time, to spinning a little more. Net result is strangely that I feel that I've got better balance on the bike, but also feel like I can go further. Previously never got off of the big ring riding round (flat) essex countryside - but have been swapping to the middle ring much more and getting my cadence up a little. I've not got great knees, but they do feel better - and apparently it is a more aerobic workout.
ETA:
The point about cadence is very true. I'm currently adapting my riding style from pushing a massive gear all the time, to spinning a little more. Net result is strangely that I feel that I've got better balance on the bike, but also feel like I can go further. Previously never got off of the big ring riding round (flat) essex countryside - but have been swapping to the middle ring much more and getting my cadence up a little. I've not got great knees, but they do feel better - and apparently it is a more aerobic workout.
Edited by markoc on Monday 7th September 14:06
Thanks for some good advice. I've always wondered on the 17" frame as the manuals would have you believe I am right between sizes med/large. My back is arched ever so slightly when riding - I know as I have looked in window reflections lol. It was a difficult choice but amazed me how quickly my LBS recommened the medium frame so took their advice in the end. I've reduced the height of the saddle my a cm to see if this makes any difference. Oh and I am 30 and fit as a (drunk) fiddle 
Marcellus said:
Before offering advice can you clarify where the pain is please?
is it above your kneecap toward the inside of leg but not the inside (where the red arrows are)
In which case possibly nothing to worry about just the pain of working them over the weekend.
Correct! so maybe it was simply too much too soon? is it above your kneecap toward the inside of leg but not the inside (where the red arrows are)
In which case possibly nothing to worry about just the pain of working them over the weekend.
Marcellus said:
Before offering advice can you clarify where the pain is please?
is it above your kneecap toward the inside of leg but not the inside (where the red arrows are)
In which case possibly nothing to worry about just the pain of working them over the weekend.
Correct! so maybe it was simply too much too soon? is it above your kneecap toward the inside of leg but not the inside (where the red arrows are)
In which case possibly nothing to worry about just the pain of working them over the weekend.
In which case if it is that muscle group and not the actual knee cap then.......yes you probably just worked them hard and then some.... no worries nothing you're doing wrong, keep going and soon they've be hard gnarly b'stards which make buying trousers difficult.... to reduce the amount you work them if you use clips (any sort of clips) then try lifting as well as pushing....
Sounds to me a lot like patella tendonitis. This is the inflamation of the tendons that run across the top of the patella through lateral chaffing. I get this from both running and cycling. To avoid aggravating it, you really need to focus on tracking your legs & knees in line with your body, rather than 'splaying' your legs out.
I thought I would revisit this post to let other fellow mountain bikers know that I found (and I still cant understand this) an instant cure for my burning knee issue. You may want to try them out too! I visited my LBS in fleet to discuss the issue and suggested trying spuds but he had heard it all before and £25 later I am fixed. He told me that flat shoes with a rigid undersole fix a lot of the problem and also sold me these - http://www.jejamescycles.co.uk/id33704.html
I was very sceptical initially and I still to this day dont know how such a simple foot product has done it but I can ride all day long without a hint of pain!!!!!!!!!!!! I still get a bit of pain the day after but nothing like what I was experiencing during a ride.
So take it from me , if you have some knee pain and its ruining your enjoyment of your favourite trails try these insoles - they really work!
I was very sceptical initially and I still to this day dont know how such a simple foot product has done it but I can ride all day long without a hint of pain!!!!!!!!!!!! I still get a bit of pain the day after but nothing like what I was experiencing during a ride.
So take it from me , if you have some knee pain and its ruining your enjoyment of your favourite trails try these insoles - they really work!
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