Knee Advice please

Jimbo Ovens

7 or 8 years ago I was a 1st cat road racer until Patella Chrondromalacia stopped me riding. After a few years I had an operation called a lateral retinacular release, but this did not help and it took a couple of years to get back to where I was before the op.

Now i've just started riding again once a week on off-road on a MTB with friends. The knees aren't too bad and i can comfortably manage 2 to 3 hours. Before I get carried away and start increasing the number of rides and maybe even do the odd race can you guys offer me some advice on how best to build my knees up so i don't over do it have to start from scratch all over again.

Many thanks

lumpy

Hi Jimbo,

I'd get into some off bike exercising to strengthen the knee and it's muscles. Try to hook up with a physical therapist - not some gym rat personal trainer - and get some good exercises to strengthen and stabilize that knee.
I've also found some over the counter supplements quite helpful with my knee: Glucosamine+Chondroitin, SAM-e, and MSM, which all help the joint and effectively replace NSAIDS in my situation - torn ACL, PCL, and medial meniscus.
I changed my crank length on my MTN bike to a 172.5 from a 175, and that helped as did moving the seat forward a bit. (FYI, my road bike has 170mm and is easier on my knees)
The other thing I learned is anytime I'm feeling joint pain, I'm doing damage and delaying my healing process - so I stop. I don't want to go backwards.

Good luck,
Tim

Duckwah

I was diagnosed with the same condition a couple of years ago and told to cut out running and replace it with cycling and rowing

the rationale was that it is important to keep the knee surfaces moving to allow nutrients in and out of the cartlidge since it has no blood vessels.

I would also suggest the glucosamine supplements, just make sure you get one thats got a reasonable dose (1500mg/day) in it and doesn't contain lots of glucose or fillers. I'd buy straight glucosamine

Glucosamine probably doesn't work as well as the manufacturers would like you to think but i've used it with several clients who have bad joints and they all reported positive effects.

__________________
Don Stevenson

Strength and Conditioning Coach

Octogen Fitness

www.octogen.com.au

fitness@octogen.com.au

trekrider4315

Being a XC biker and runner, I know all about legs and feet. SIt on the edge of your bed(this will look funny but do it) and then all you have to do is bring your leg out in a leg extension, adn slowly bring it back, go from side to side with a swishing motion and repeat. Works when I get bum knees.

Ssushi

Jimbo

A physio diagnosed me with this a while back. The excercise he told me to do was to lay flat on my back and raise each leg (straight) about 10 inches off the floor for 2 seconds then lower and again. 10 reps each leg, 3 sets each. Do this every day. After a couple of weeks get some 1Kg ancle weights and continue with them.

I'm also experimenting with rowing and stepping at the gym - not sure if this is working though....

Ssushi

trekrider4315

If I were you, I would take the rowing or stepping very slow and careful. Overdoing something like that can set you back even more due to the pressure you're putting on it. Especially if you're stepping different than you normally do.
Hope it works out ok.

pudster

I have had 7 knee injuries all from playing to hard. I have been told to raise my saddle about 5mm. This has seemed to really help out with Chrondromalacia. I guess that it helps when your are at the top of the pedal stroke your knee will not be bent as far. I also do an excersize that helps with stability. Play catch with a tennis ball against a wall with one foot in the air, then switch to the other leg. It is a great workout for stabilizing muscles in the knee. Hope that makes sense.

wobenzym

lumpy

Sure sounds like an advertisement to me.