From: allard@isi.edu (Dennis Allard)
Newsgroups: rec.bicycles
Subject: Re: Knee Pain
Date: 15 Apr 92 19:41:11 GMT
Reply-To: allard@isi.edu (Dennis Allard)
Distribution: world
Organization: USC Information Sciences Institute

GE.SAW@forsythe.stanford.edu (Sally Waddell 3-3554) writes:
> I am beginning to experience knee pain.  I started bicycling in
> January and have been gradually increasing my distance with no
> problems until recently.  (I'm getting ready for a cross
> country tour)  Three events precipitated the pain:  1) increased
> mileage from around 80-90 miles per week to 100-110 miles per week.
> 2) Added Shimano clipless pedal system (recessed mtn bike model).
> 3) I went on a very hilly ride that really stre-e-e-tched my
> capabilities (I could barely get myself home)--my knees didn't
> really hurt during the ride, but ached the following week.

Welcome to the Community of Those with Knee Pain.

I have had chronic bouts with knee pain over the years.  Many
cyclists, including racers, have had to deal with this issue.  In my
case, I feel the following have been the main factors:

1. Be properly fitted to your bike.

The fact that you switched pedals before the onset of pain is evidence
that you may have altered your cleat/foot/pedal relative positionning
in a way which increases stress on your knees.  But even seat and
handlebar position affect your knees because they affect your entire
body geometry on the bike.  Get advice on this.  Maybe even pay for a
professional fitting.

2. Keep your knees and legs warm.  Sean Kelly does.  So should you.

In cold weather, ease into long rides.  Don't lay off the bike for two
weeks then go out and hammer lots of miles on an early cold morning.
If you ride really alot but have an off season.  Then ramp up your
miles gradually, especially in the colder spring months.  Use leg
warmers and perhaps knee pads in cold weather.  In my opinion, knee
pads are not for support.  They are for warmth.  I ride with Hind
Lycra stretch over pants over my riding shorts.  You will see me with
them when three fourth of the other riders on a ride have already
doffed their warm ups.  (Worse, some riders use no warm clothes on
5:30 AM departures on a foggy day with possible rain at altitude
scheduled for the afternoon.  These people are insane, in my opinion.)

3. If you get acute knee pain, don't push it.

If it's pretty bad, consider halting the ride.  Ususally what I've
done is to complete a ride where knee pain seems to be threatening but
then lay off riding for a week or so and then ramp back up in miles.

4. Use a cleat system which allows lateral rotation of the foot.

I don't think your current pedals allow any lateral rotation.  I would
recommend that you spend the bucks on the Look or Shimano pedals and
then put ARC cleats (the red ones you may have seen) which give a
small degree of rotational freedom to your feet.

I'll close with a story.  I have actually not had any trace of knee
pain since almost exactly one year ago.  I have had bouts with it for
years, in both running and cycling.  Last year, I started ramping up
my training miles, while training to do Paris Brest Paris.  One
weekend, I went up to do the Wild Flower Century augmented by 25 miles
so as to make a 200K qualifying PBP Brevet, and then do a 300K Brevet
back to L.A. the next day.  Well, my right knee started bothering me
at about mile 90 of the century.  I slowed my pace, and we were far
enough into the ride that my riding partner slowed and rode in with
me.  The next day, sure enough, cold foggy morning, 5:30AM.  Yes, some
insane people present.  Well, due to my riding schedule, I kind of
wanted to get the 300K over with so I risked riding.  I had knee pain
by mile 40.  I decided to ride slow and see what happened.  My partner
and support crew who were there soon were far ahead of me as was most
of the pack.  I just got out my little radio and started listening to
some of the local AM fare, starting to understand why I wouldn't want
to live in certain areas of the state unless I was very religious, all
the while simply not pushing too hard.  Now, I had NEVER done a ride
where knee pain started and went away during the course of the same
ride.  But this time was different.  The day warmed up, the hills of
San Marcos Pass (above Santa Barbera) began to show themselves, the
climb started to steepen.  Lo and behold, as things got warmer it was
as if my knee was a thermometer.  The knee pain vanished.  I was, to
put it quite acurately, happy.  I love to ride long and to ride hard.
I hammered up San Marcos Pass!  It was a joy.

When I got back to L.A., I bought new shoes and then had my mechanic
do a fitting, something he has been doing for many years (Victor at
Bicycle Workshop on Ocean Park in Santa Monica).  I have not had any
knee pain since.  Of course, after that weekend I have had no period
of slacking off, which also explains why the knee pain has stayed
away.

By the way, I rode all year on the same Shimano pedals as you.

Cheers,
Dennis Allard
allard@isi.edu
Newsgroups: rec.bicycles