This great. Gives me a starting point to work from. Thank you.

Thanks a lot! A weak ago i had a workout 75 km and after i got serious pain at lateral side of my ankle. Before i hadn't had a problem like this. After again ~40 km workout, the problem was remaining. I recognize that my shoe is deformed and became more flexible. Then i test again another 40 km workout with different shoes (little bit more supportive) yesterday, problem is solved. In my opinion, the proper foot wear or support is also very important. Thank

Thank you for the information. I do like the website will have to try it.

Another great video. I like it. Very useful. Best regards to you.

Really appreciate your videos. Another reason for latetal knee pain could be a resttrictef cleat float.

I have pain in the knees and feet. Foot pain almost unbearable. Changing my stance to wider with the cleats helped knee pain. But foot pain increased. Going to try the seriously expensive shoe inserts you recommended. I hope they help. I'm doing 150 to 250 miles a week. I need comfort! Thanks for the advice and the content. Good series. "Subscribed".

Thank you!

I had IT band pain after rides following a total knee replacement but I now think I always had the IT band pain as a separate issue. I had a steroid injection in the IT band to allow it to calm down plus physio to open the hips and stretch the IT band which have helped. I was also recommended to raise my saddle and 5mm up has helped also. My cleat position was way forward and I have had them adjusted back in my post-op bike fit for stability.

Did a long ride on a brand new bike yesterday and had this pain in the outside of my knee which is still an issue today. Thanks for this video! I'll get to adjusting the saddle and cleat positions!

@oliverstrid4545

5 жыл бұрын

did it help?

Thank you so very much for covering this topic. I have used the Bike Fit Measurement Web App to better understand some mild ITB issues I occasionally experience at the knee. *I have found that angle measurements are quite sensitive to anatomical landmark identification* so I have looked at how you do it in several videos including those showing the Retül? markers and your web site fit advice part 2. Based on several measurements, my knee extension is on the high side of the range @ 149°/31° and a toe down angle of 19°. I have lowered my seat 5 mm. My cleats are a bit back from the neutral (centre position). I will give myself a few 100 kms before deciding if it was the right thing to do.

@annasfbi

3 жыл бұрын

Hello, can you please share the result?

Very helpful

Thank you for your contribution to bike community!

Thanks, great content. I didn't see the link for the insoles or the link for the software to enable checking your own angles/dimensions on the bike. Thanks in advance.

I have been struggling with this problem for several years, as I showed up at one point I solved this problem (I bought a pedal axle extension ( Sunlite Pedal Extenders ) ) and immediately managed to drive without any pain, but I didn’t prepare well enough for 100 km of competition and pain again in my right knee, now relieve inflammation and take pills, I also stretch, massage my leg and live with great hope that I will soon return to the saddle

@MikaelEtienne

4 жыл бұрын

how long did you rest before getting on your bike again?

I had this firstly when on big hikes on descents. Agony. Yesterday I stupidly did my first ride in 8 months and did 50 miles, I had zero pain until around mile 40ish, from there on when pushing the pedal my outer left knee to slightly down my leg was like a sharp stab. I walked 5 miles today no pain but knee felt strange. I’m stiff now n sofa. In my forties. Hopefully it clears up. I’ve never had a bike fit but I’ve done general checks myself when setting saddle height, I’m putting the issue down to being out of shape!

I had pain in this area, moving my cleats in so that my feet were further apart fixed it :D

Thanks a lot, again. Great Video. I was wondering about one thing. I have been suffering from right knee pain ever since and have costum bike specific orthotics. Those were made by two famos german Brands. Solestar and winsole. Both are also used by proriders. Maybe you know Them. However, both do rise the OUTER part of the foot while having a good arch support. Steve Hogg advises strongly against using Them in one of his articles. To be honest, they did not solve my issue, but do u have any thoughts on that insole technology? Thanks in advance

Great!

Hmmm i buy new cycling shoes this year and now i have pain in it band...

What your talking about with the plantar flexion in extension is one of the reasons I’m against Specialized shoes with the “Biomechanically Adapted” sole.

Hi John. I posted a comment about numbness a number of weeks ago, and thanks to your reply I'm well on the way to solving it(bike fit with saddle mapping). Talking about plantar flexion, my previous bike fitter put handlebar tape under my insole, my new bike fitter was not particularly impressed. He suggests the "body body geometry sl ++blue". He thinks the tape may not be helping a tingling in my foot and the Specialized would be better. Where do you stand(no pun) on it? As always great info and bids. Ben

Can you post the link to use the angles and lines after riding on the trainer. Thanks.

my biggest problem is cramp in the vastus medialis

Hi thanks for the videos. What could I do with regards to cleat position to reduce knee pain? I have a manageable pain on my right knee over time due to slightly shorter limb. No pain whatsoever on the left knee.

John, I got a lot out of this. Please do more about the IT band. For instance, runner's ITB vs cyclist's ITB, pre-ride stretches, post-ride stretches. Do you think warm-ups on a turbo help to alleviate ITB strain? How about warm-ups or warm-downs on a Nordic Track elliptical trainer?

@Nosh_Feratu

6 жыл бұрын

Like John said, the hip flexors play a big part (aswell as having the correct set up on your bike obviously). Aswell as using resistance bands I found this stretch to be one of the best for I.T band problems, : kzread.info/dash/bejne/f2SZmqiJfJqeZ6g.html

If I go with a low saddle (to avoidl left knee IT band pain, about 140 degrees) then I am fine for about 2 hours, then a lot of pain as my right thigh comes up too high and affects my hip and lower back on that side. So I am constantly juggling between being comfy for the first 2 hours or the last 2! Have also tried reducing crank length (before you ask!) and shims but oddly these have little to no effect at all. Am I better off getting used to a high ish (5mm gap between heel and pedal) saddle height, or somehow getting used to right side hip / lower back pain? Thanks!!!

Trying to get some help as I can’t get a bike fit at the moment. So I had a giant tcr that I was fitted to about 4 years ago. I bought a Trek madone 9 last year and tried to swap the fit across, but I started getting front knee pain. Mainly when riding out of the saddle or ridding hills. As my training had now moved inside I’m using my old giant defy, again I have tried to transfer the fit on to it and I’m using it on zwift, But the knee pain has got worse. I’m finding I can’t put out move than 160 watts for any length of time (2 years ago my ftp was 245) I’m 43. I was going to try an app that check your angles on the bike but was scared I would make it worse. Hope you can give me some advice Thanks Andy Turner

One of the solutions to the ankle angle could have also been shortening the cranks, no? Surely expensive though.

Saddle is not too high, not too low, foot angle good, Q factor fine, foot support in, Im centered on the saddle, still get pain on my left IT band. The only relief I get is after foam rolling, but it doesn't last. Do you think it could be the point of insertion of the quad/tight quads? Right side feels great

What off the bike work would you recommend for general maintenance and how often to do it?

Salve ho una scoliosi lombare L4-L5. Quando sto molto tempo in bicicletta sento il piede sinistro intorpidito. Ci può essere un legame tra questo problema e il dolore al ginocchio sinistro che si manifesta quando faccio molto sforzo in salita ?

What is it typically when I get pain only out out of saddle, happens around 20 seconds in usually and sitting relieves.

The free module 1 at your website leads to a static graphic of a square with no text or video. Please advise. Thanks John.

What is the expected lifespan of insoles? I had some custom molded specialized body geometry insoles made in 2019, having some superior lateral calf pain and wondering if they're aged and not supporting well anymore as a piece of the puzzle

Started cycling again after several years away from it and I've got knee pain on the inside of my left knee , any ideas many thanks mike

I had a runners knee a few years ago, but i overcame it with strength training. But now my calf started to tense up until i could'nt train anymore. I think it's because i'm rotating the leg too far out, but since my legs are just a different length i don't really know what to do :( maybe i'll try a bikefit.

@Pachazuka

4 жыл бұрын

Try cleat extenders for short leg

Weak glutes also could be the cause of this it band pain

their is rubbing only in my right knee it band is this leg length unequality

@prestachuck2867

5 жыл бұрын

jaskirat singh You will have to be seen for an assessment in person in order to make that determination.

@Bandilerosoundboy

5 жыл бұрын

usually everyone has a dominant leg. this leg usually works way harder than the other because it is stronger and more coordinated. i had it knee pains on my right and when i learned to pedal with my left leg, i got it there as well. it eventually went away as my leg strength increased. but i also was wise enough to rest them when they were hurting.

Why do you like the ice bugs more than others?

@FringaleABloc

6 жыл бұрын

I would also like to know that

John is there a direct method to message you, dont want to spam on these excellent videos?

it's around 2 years since your last video...

I feel like even if you have the perfect setup, if you have arthritis, you will still have knee pain. Like me

When I'm riding, my right knee hurts, left never. When I tried to expose cleats and saddle, I noticed that the pain in my knee was passing, when I move pelvis to the right side from the center and relieve pressure from the right side of sitt bone. In this position, it is long to remain uncomfortable, since the pressure on the bones is only on the left. I removed the clipless pedals and put the usual ones and still could not solve the problem. I check my STI shifters, handlebar and saddle. Its all straight and in level. I have no idea in what direction to move. Anyone has the same problem?

@user-zg3ue6gl1e

5 жыл бұрын

check your leg length , and check you have not a pelvic obliquity

Go folding bike less pain less money more comfort

Thank you!

One of the solutions to the ankle angle could have also been shortening the cranks, no? Surely expensive though.