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I know it's difficult to get specific advice without knowing the exact cause but I've started to get moderate pain in the lower left knee cap area when hill climbing hard and particularly out of the saddle. Apart from keeping the knees warm ,lowering the gears used,sitting when climbing and avoiding hills ( difficult in devon and also something I enjoy) has anyone got any advice /exercises or other that might help ? (it's not really sore enough to warrant anti inflammatorys /icing etc and only hurts on hard exertion )
thanks in advance
Bill
You've already mentioned two of the three things which can help, keeping them warm and keeping them spinning. Also you should make sure your saddle is high enough, even a cm or so lower then it should be can make a difference if you ride often and hard.
Take a plumb line down from the centre of the seat clamp. If it drops down onto the chain stays more than half way back then I would be getting knee pain. If you've got a layback post then get a straight one and move everything foreward. If you haven't, just ram the seat foreward.
Bill.........the aging process is a pretty hard thing to stop 😉
sit and spin on climbs
:::fetches a maverick ML7 to do this plumb line thang:::
I had a similar problem after a dismount. I thought it had recovered and after 6 months had to get a sports physio who sorted me out and the muscles around my knee were firing in the wrong order. A few simple exercises a day and a massage got them working again.
My physio charged £20 for the pleasure, simples.
Try adductor exercises daily.
Sit down and go downhill
do you stretch?
if i don't stretch one muscle or another will shorten and start to pull the kneecap out of line & cause knee pain.