Knee injuries are the most frequent overuse injuries among cyclists, often due to the sport’s repetitive motion. Accurate diagnosis and management are essential for effective treatment. Key causes include:
Anterior Knee Pain:
Patellofemoral Pain (PFP)
Patellar and Quadriceps Tendinopathy
Medial Knee Pain:
Pes Anserine Bursitis
Medial Patellofemoral Ligament Strain
Posterior Knee Pain:
Distal Hamstring Tendinopathy
Lateral Knee Pain:
Iliotibial Band (ITB) Syndrome
Patellofemoral Pain (PFP)
PFP is a major cause of knee pain and training loss in cyclists. It involves pain around or behind the kneecap, often aggravated by activities like squats or stairs.
Contributory Factors:
Biomechanical: Compression forces, knee motion, and rotational forces.
Anatomical: Factors like patella alta and Q angle influence PFP risk.
Strength: Weak glutes and quads increase PFP susceptibility.
Management Strategies for PFP
Load Management: Reduce training loads, especially intensity.
Strengthening: Focus on glutes and quads with specific exercises.
Bike Fit Adjustments: Raise saddle height, adjust cleat position, and consider wedging to improve alignment.
Iliotibial Band (ITB) Syndrome
Affects lateral knee pain, with symptoms typically occurring after a certain distance or time riding.
Contributing Factors: Hip weakness, high saddle height, and poor cleat positioning can exacerbate symptoms.
Management:
Load Management: Decrease training volume and intensity.
Bike Setup: Adjust saddle height and cleat alignment.
Strengthening: Target hip abductors and external rotators.
General Guidelines for Training Through Injuries
Maintain training levels that don’t exacerbate pain beyond a mild level.
Substitute high-impact sessions with non-provocative activities.
Focus on strength and mobility to enhance performance.
Key Takeaways
Effective injury management hinges on increasing tissue capacity, proper training loads, and suitable bike fit.
Regular adjustments to bike fit can help redistribute forces and prevent injuries.
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