Back of knee sorness

[Muners]

Lately when I have been out on long rides over 100km I begin to get sorness behind the back of the knee and it feels very tight. This can last for a day or so after riding requiring a lot R.I.C.E. I have read this could be hamstring tendonitous
Has anyone else had this problem and found a solution. I was wondering if it was bike set up or over training, I also ride toe out could this be a problem?

 

[M Sport]

Try lowering the seat 10mm and test it out again. Just don't test it over 100km distance while your knee is still sore though.

 

[marathon marke]

Try lowering the seat 10mm and test it out again. Just don't test it over 100km distance while your knee is still sore though.

+1

That should take some strain off your hams. And I agree with keeping the rides short until the soreness is gone. I would still continue the RICE after each ride for a few days too.

 

[unsheath]

Is it the centre back knee that has the pain or the back outside of knee? If back of outside, it's caused my the ligament that runs from the knee to your hip. You'll need to strengthen the muscle that supports this ligament through some stretching exercises. I've recently had this pain on rides over 100km with no prior history for the previous 8 years.

see link..

http://www.injurytreatment.com.au/lateral-outside-knee-pain

 

[brianf7]

Either your seat is too far back or your cleats are too far back or both have you altered anything in the recent past if so what .

 

[durianrider]

#Do some searching for a really experienced cycle fitter in your hood.

#Ditch the ice and add more heat. Get a heat bag and slap it in the microwave. Give it 10 years and using ice to treat inflamation will be a wives tale just like surgeons used to laugh at people suggesting they clean their hands before each patient. Ice restricts blood flow which means we get LESS nutrients/oxygen to the injury and slow down waste products going out of the injury. Thats why we warm up BEFORE exercise -to speed up circulation.

I got 6th overall in the Toowoomba marathon yesterday. My left glute was so tight after the race that I couldnt even stand up in the shower. After a hot bath, I could walk around.

#Treat the symptom, not the cause. I got my wake up call yesterday that I havent been stretching enough, ask yourself what 'your wake up call is'?

 

[Squares]

Try lowering the seat 10mm and test it out again. Just don't test it over 100km distance while your knee is still sore though.

Exactly!

The rule of thumb for knee pain is cycling is that pain in the front of the knee means the seat is too low, pain in the back of the knee means the seat is too high.

Lower the seat and do short rides. I'd suggest starting off with a 5 mm change and then build up your distances again slowly. Don't go over 50 k until you have done 4-5 rides of this distance to let your legs adapt. Then do 75 k then back to 50 k for a couple. If there is no pain at that point, try 100k.

 

[usedtobefast]

#Do some searching for a really experienced cycle fitter in your hood.

#Ditch the ice and add more heat. Get a heat bag and slap it in the microwave. Give it 10 years and using ice to treat inflamation will be a wives tale just like surgeons used to laugh at people suggesting they clean their hands before each patient. Ice restricts blood flow which means we get LESS nutrients/oxygen to the injury and slow down waste products going out of the injury. Thats why we warm up BEFORE exercise -to speed up circulation.

I got 6th overall in the Toowoomba marathon yesterday. My left glute was so tight after the race that I couldnt even stand up in the shower. After a hot bath, I could walk around.

#Treat the symptom, not the cause. I got my wake up call yesterday that I havent been stretching enough, ask yourself what 'your wake up call is'?

i tend to agree. ice is great for more immediate injury. it impedes swelling/inflammation it is also good for muscle tenderness right after the activity. heat is good for getting loose and relaxing the the muscles for sure.
hot water (i like a jacuzzi) can do the job. although you can over do it.

 

[on3m@n@rmy]

searched the thread for cadence and did not find it... so for me I had some knee soreness from pedaling too low a cadence in the cold. The transition from warm summer to cold winter got me as I had no cadence on my MTB. Focusing on spinning faster helped and within 2 weeks the soreness was gone.

 

[usedtobefast]

searched the thread for cadence and did not find it... so for me I had some knee soreness from pedaling too low a cadence in the cold. The transition from warm summer to cold winter got me as I had no cadence on my MTB. Focusing on spinning faster helped and within 2 weeks the soreness was gone.

it is like a car engine. you need to keep the RPM in the efficient range. too low and the engine has no power and will seize. too high,same thing.
we were taught 80 to 100 for average terrain. much faster for sprinting. but find what feels right. it will save your legs a lot of pain.

 

[Richard S]

Some good advice above. I agree with the sentiment of using ice after an immediate incident of injury, although for chronic conditions keeping things warm and supple will allow removal of inflammatory chemicals and relieve pain going forward.

Be careful of 'rules' which suggest it is the reason for everyone with knee pain. There are a number of causes which could result in the same pain. Even once you have diagnosed hamstring tendonitis, it could be that the pain is coming from an over extending knee (saddle too high), but could also be that they have tightened over a long period due to a poorly aligned pelvis or poor hip/knee/ankle alignment.

Get someone to have a look at your ride position and biomechanics as you pedal. Getting to the root of the problem will give you a much more long term solution.

All the best, Richard