KNEES? Biking and Kiting?? PT question

kiter_dude · Since 21 Jan 2009 47 Posts anywhere there is wind

I'm in my 50s, always had what they call sloppy/loose knee joints, a month ago I increased my biking from once a week to 3 times a week (not hard just an hour of moderate road biking for exercise)

Never had any issues with the knee cap slipping out of place and "clicking" back in but now that's happening (not painful). It's even happening when I'm kiting on my surfboard and make slight sideways-motions (especially when there is very little weight on that leg). One knee does it much more than the other.

Obviously age is a factor but is it the biking? Or need to strengthen the quads and calfs?

I know I should go in and get them checked out but tight on cash right now.

Thanks in advance for any advice and Happy Holidays

KD

ldhr · Since 21 Jul 2009 1489 Posts Hood River XTreme Poster

I'm also in my fifties.
I kite, bike, ski and play tennis.
No knee issues whatsoever.
Loose knees are weak knees.
Try to buildup your leg strength with squats, lunges, leg curls, and more biking.
You should do this every morning. Start easy - do 2 sets of squats and lunges with 10 reps. Slowly increase until you're doing 100 squats and 100 lunges every morning. Do 20 squats, 20 lunges, repeat. Get a DVD that has Plyometrics.
I started biking 16 months ago after 10 years of not biking..... and it's been the best thing I can do for my legs and overall fitness.

jperry · Since 07 Nov 2008 190 Posts Stoked

I am 21 and have your same issue when i don't Strength train my legs. Like IDHR said. just gotta be constant. my P.T told me slow controlled squats where you focus on engaging all the muscles. core, Gluts, quads, calves and so on. You do 2 legged squats for 3 mins as slow as you can, then each leg one legged as slow as you can for 3 mins each leg.

you eventually wanna work your way into 6 mins then 12 then 15 then 20.
20mins is a pretty stout goal.
If you can do 20mins each way with a 3 mins of rest between sets ill give you a 50 dollars. They have to be SLOW super super slow. like count to 5 or 6 on your way down then 5 or 6 on your way up

at first 3 mins 3 times a week. 1 to 2 times a day

then when you can bump it to 6 mins 2 times a day 3 times a week while maintaing 3 mins 2 times a day on your off days. And so on and on.

Im not a doctor but this is what i was told by one.

Gman · Since 11 Feb 2006 4911 Posts Portland Unstrapped

Maybe a visit to a sports PT (prob what ldhr said is right on - but might be worth the price of a checkup evaluation)

http://www.therapeuticassociates.com/locations/oregon/portlandvancouver/northwest-portland/

royce · Since 16 Apr 2013 49 Posts

ive had two knee surgeries and need another, my acl has lots of play in it. biking is really good for mine but if i dont use clipless pedals for even a few rides my knees click and hurt.
the other factor for me was getting professionally fitted for my bike and setting it up to fit you how it should. pt and regular strength building and stretching are a must, like for the rest of your life.........

Nak · Fri Dec 27, 13 9:31 pm

Get it evaluated. ASAP. If it's just a strength issue, then you'll know. If it's a mechanical issue, you could damage it more with many exercises. See a good orthopedic surgeon. If it's a torn meniscus and you fix it now, it may be no big deal. If you don't fix it, and something is torn, the tear could get progressively worse until you have extremely serious issues.

user124 · Since 02 Aug 2012 391 Posts Portland Obsessed

krazedkiter · Since 08 Jun 2009 183 Posts Florida Stoked

I think that article distinguished between regular deterioration of the knee from things like arthritis and old age versus those problems caused by specific sports injuries.

I recently went through ACL surgery which included meniscus and cartilage repair. The ACL was reconstructed by allograft. I went through 6 months of PT 3 times per week. I always felt great after an intense PT session. The strengthening of the muscles around and supporting the knee was and is so essential to my recovery. After the PT was over, I kinda let go for a bit and didn't exercise as much. Man what a difference when I didn't exercise the knee. My PT guy told me that knee exercises will have to be a permanent part of my life and that quads and hams will be the key muscle groups. And always stretching before activity.

Anyway, that's just my experience. You first need the Orthopedic person to tell you what's wrong and what you can and cant do. A lot of times meniscus tears are handled by PT only.

Moral of the story, if your Dr clears it, exercise and strengthening of the knee supporting muscles is the key.

user124 · Since 02 Aug 2012 391 Posts Portland Obsessed

shred_da_gorge · Sat Dec 28, 13 8:33 pm

I've had similar situations with road biking in the past. I solved it by changing clip-less pedal systems to one that had adjustable float. My right knee sometimes hurts when wakeboarding or kiteboarding, but I've reduced it through the years by strengthening my legs with biking.

For mountain and commuting I use SPD style pedals, but I found with high cadence or strength training on the road bike they were too restraining. At first I tried the Speedplay "Light Action" pedals but they had too much float, so I went to the "Zero" model and have dialed in the amount and angles that work for me. Like many people, I have one leg slightly longer than the other, or some asymmetry that causes my right leg to supinate slightly when pedaling.

If you bike enough, and/or if problems persist, it may be worth a professional fit. Ultimately, biking should help with the knee problems by strengthening your leg muscles, though there are definitely subtleties to cycling when it comes to fit, technique, training, etc.

pdxmonkeyboy · Sun Dec 29, 13 11:15 am

I'm not old as dirt like you guys but I suppose I am getting close. I have been having issues with ankles and a little bit with my knees. I can speak to the wonders of using K tape during and after exercise

Kinesio tape is just really sticky and stretchy tape that you apply in a very specific way. I really don't know how it works so well by just stretching the skin and providing a little support but it really does work. Probably works wonders for keeping your platela in place

But like others said...seek the opinion of a professional.

kiter_dude · Since 21 Jan 2009 47 Posts anywhere there is wind

It is so great to post something and get some real good advice - on the other forums you have to read through all the immature replies

I am going to start the squats today and start strengthening

I wish everyone a Happy (and safe) New Year and 2014!

Thank you again, KD

knotwindy · Since 25 Sep 2011 615 Posts Addicted

you have recieved some good responses and there are some things missing as well. if the exercise(squats) make it worse do not push through it. Get an evaluation by a sports rehab person. If the muscles are not working as a unit you can make it worse by exercise. In this case it will probably be one of the 3 muscles that attach to the pes tendon; gracilis, sartorias, med quad. This is just an educated guess without an exam, of course.
Think of it as the exercise making the muscle stronger but the stretching making the muscle smarter. It builds reflex response so the appropriate muscles can turn on/off faster and protect the joints, if done properly. You really do not want strong stupid muscles.
just a thought...