Having some knee pain on the outside of my knee when I do longer rides. Was wandering if any body has experience this type of injury. Feels like I am over doing it too much or stressing it out. Some people tell me it might be my bike set up??
Been there before! Takes time off the bike to heal. You called it tho, over use of the iliotibial band. http://www.livestrong.com/article/399870-outside-knee-pain-from-cycling/ Feel better!
I've had plenty of knee issue from patellar tendonitis to IT band issues. Sound more like it's your IT band. Here is some info on what the symptoms are and what you can do. IT Band Syndrome With my knee issues, I also got a professional bike fit which helped, but for the IT band, stretching and knowing how to stretch, plus a foam roller was the most helpful.
I have been rolling my IT band and its magic - but my pain was center or lower knee - maybe tendonitis. I raised the seet a bit also and that might have helped - but as others will mention get a fit
I had similar issues this summer. First - The foam roller is your friend for the IT band. Buy one and use it. Take some time to slowly recover. Second - Go see Jim Manton at Final Fit for the most comprehensive bike fit you can find anywhere. By far the best money I have spent for my biking addiction. http://www.finalfit.com/ I had major knee pain and numb feet on every ride. Now I am pain free and the bike fits absolutely perfectly!!!! --Rob
If you're having knee pain into a long ride... it's almost for-sure a fit issue. Glucosamine, stretching, foam rollers are great advice, but be sure to address the root cause... get a proper fit.
If it's a SHARP pain only during a small portion of your peddle stroke, on the outside of the knee above the joint, it's most likely the IT band becoming inflamed. For that, there are stretches you can do (you tube IT band stretches). Also, you may want to look at your seat height. IT band is often inflamed from excessive knee bending, under a load. Maybe (?) raise your seat some. I get severe IT band when hiking downhill, but only steep grades. Severe to the point of almost not being able to get off Mt Baldy one time. If it's more of a constant ache than a sharp extreme pain, then it's prob. not the IT band.
I have chronic knee pain from many accidents ages ago. (bike and non bike related) It hurts to stand up and pedal standing up. And after a few mils it starts to hurt. My doctor said, limit your riding, lose more weight. Its hard to do both so i use this: http://www.cho-pat.com/products/dualactionkneestrap.php
I had it also. I quit trail running because the downhill sections just aggravated it. I get it now on long bike rides occasionally. I bought a foam roller, but to be honest I haven't seen any real benefit from it yet. My next move is going be a bike fit. This last summer I did the Tahoe Xtera and toward the end of the 22 mile Mtb ride I got the IT back syndrome pretty bad, to the extent that by the time I got to the run I was down to a stiff legged hobble.
+ 10 on that one. Too funny. I only get it hiking down steep descents....and I too do the "stiff leg" thing. My friends call it the Herman Munster. Bending the knee too far, if you are prone to IT band inflammation, is just begging for problems.
