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Newbie - Behind the knee injury (poss lT band pain)

Hi all, I've just started training for sprints (last four weeks). I'm 40. I have not had a bike fitting but plan to soon so this could be a contributing factor to my problem. I did a bike ride yesterday 13 miles which is 8 miles more than I have ever done before. I have quite a bit of pain behind both knees at the sides and middle, I've looked on the internet and it could be IT band. I'm not very flexible at all and working on stretch exercises. Has any one experienced this? Could it just be me over pushing myself before I'm ready or the bike or both? Its scared me a bit and put a dampner on my training as I had to back out of a 5mile run today just in case. I've got a 10k run coming up next sunday so hopefully it will get better by then (only ever run 4.5m before). Anyway, any advice or tips would be very welcome.
Many thanks


  • gavinpgavinp Posts: 168
    Hi Jo

    I doubt it's ITB as the pain is normally on the outside of the knee (though it can be below or above the knee).

    I would suggest that you have done too much too soon. If your bike doesn't fit either then that isn't going to help: When you are pedaling do you feel that your knees come up high to your chest, or on the down stroke are you reaching to complete a rotation? do you point your toes down on the downward stroke?

    As a starting point, you need to RICE (Rest, Ice, Compress, Elevate). One of the best things you can do is use a foam roller to loosen the muscles around your knee (this works wonders for when you do have ITB).

    A must to prevent further injury - is to go and see a specialist who will tell you exactly what the problem is rather than attempting to self diagnose via the internet. If you have got it wrong, then the consequences could be a lot worse than not being able to train for a few weeks or DNF a race.

    Also, do you do any kind of strength and conditioning? I suggest you start going to a pilates class or any kind of yoga to keep your muscles stretched and supple. Strength sessions at the gym will also help you a lot.

    So rest, see a specialist and get well soon.

  • HarryDHarryD Posts: 425
    Gavin is right - self diagnosis is very difficult. Also training should involve a conservative but progressive increase in distance/effort. A 5 to 10 min increase per week on your long bike ride is about it.

    The bike fit may make a difference. A low saddle will often lead to knees sore at the front whereas a high saddle can lead to rear knee soreness.

  • Jo40Jo40 Posts: 5
    Thanks Gavin and Harry for your replies. I think you are right I just over did it on the bike ride last week. I was able to rest on Sunday and then take it easy for a couple of days. I went on the treadmill on wednesday and seemed to be ok. Guess I just need losts more practice.

    Thanks for taking the time to give the advice, much appreciated.
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