Bikers

kms1104
kms1104 Posts: 110 Member
in Fitness and Exercise
Okay, I am doing a big ride for MS next week, and we did a practice 30 mile ride today. I did very well, but my knees are killing me this evening. Any tips besides some motrin?

Replies

  • cyraelea
    cyraelea Posts: 5 Member
    Ice! There is a muscle that runs behind your kneecap that's feeling the burn. Put the ice in a ziplock baggie (or good ole frozen peas) wrapped in a washcloth. Directly on can damage your skin. While you're building up the muscle and endurance, you can do this after your ride every time.. even if it doesn't hurt. It'll help reduce the swelling. Also, rest them. I know... it hurts.. and you want to wiggle your legs. Don't. :D

    I've just started biking as well, and I'm LOVING it. Have fun and stay safe out there...
  • mlb929
    mlb929 Posts: 1,974 Member
    Make sure to stretch well after your rides.
  • ahelsel1970
    ahelsel1970 Posts: 65 Member
    I am not a Doctor, although I play one on the radio, I say ice is nice!!
  • moschika
    moschika Posts: 3
    make sure you've got proper knee extension when pedaling. too little extension can lead to knee pain and eventually knee damage. your leg should be almost fully extended when your foot is at the bottom of the pedal stroke.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Ice & ibuprofen.

    Sore knees after riding may be a result of lack of fitness (ie adaption to longer rides) or indicative of a bike fit problem. Where does you knee hurt?
  • RideaYeti
    RideaYeti Posts: 211 Member
    make sure you've got proper knee extension when pedaling. too little extension can lead to knee pain and eventually knee damage. your leg should be almost fully extended when your foot is at the bottom of the pedal stroke.

    Good point here. Go by a reputable bike shop and have them check out the fit. Knees should not hurt like that after a ride.
  • Islandqueenfl
    Islandqueenfl Posts: 59 Member
    Bike fit is super important, go to your bike shop and have a proper fit done. Many times a centimeter adjustment can make a huge difference. Also make sure you are not riding with your knees out. Keep them in alignment with your hips.
  • zoom2
    zoom2 Posts: 934 Member
    If your saddle is too low you may feel pain in the front of your knees--too high and it can hit behind your knees. Barring poor saddle height I suspect you're pushing too hard a gear and "mashing" the pedals. Shift to an easier gear and spin faster...cadence <70 is generally a bad idea for long. 70-100 is good stuff and fare more efficient, too.
  • kms1104
    kms1104 Posts: 110 Member
    Thanks to all of you! I will check out the fit, and use ice. I've done many shorter rides, but never one this long. It may just be the 30 miles :) and I WILL be icing. Appreciate the feedback!

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