Knee pain! Cleats or saddle height?

elnino23 · 23-04-2013 07:17PM #1

Sorry another newbie question thread. I've noticed lately after taking on more climbs than i used to that I am getting bad knee pain in the back of my knees.
I've looked up loads of threads and sites and see two common things that may cause it.
One was my saddle too high? I've lowered it tonight slightly to see on my next ride does it help, I thought that maybe i was stretching a little too much on the down stroke although my legs stayed perfectly in line maybe on the stretch on the climbs I was wrecking my knees.
The other common thought seems to be that the cleats are in the wrong spot. when i started i had then mid position and i was getting pain in foot so I moved them back to the furthest back position after two rides and my foot felt comfortable, I had no pain on flatish rides but now after two rides with decent climbs my knee are really sore.

Any advice? Thanks

detones · 23-04-2013 07:21PM

A professional bike fit is the best option IMHO. You could end up tweaking cleats and saddle position for months trying to figure it out.

elnino23 · 23-04-2013 07:27PM

Thanks I was thinking that too, Sat here with pen and paper drawing round my foot and measuring my shoe to make sure my cleat position is right. I must look so stupid!
If the cleat was too far back would that cause knee pain?

Lumen · 23-04-2013 07:34PM

Cleat position affects leg extension, so this is two sides of the same coin.

Most people sit further back whilst climbing, which increases the leg extension, which can cause problems.

I wouldn't mess with cleat position unless you have a problem manifesting itself in the lower leg.

Bottom line: if in doubt, drop saddle a bit.

elnino23 · 23-04-2013 07:37PM

That makes a lot of sense the cleat feels very comfy normally. Sitting back is definitely happening. I'll try the lower saddle for now and book a pro bike fit.
How much is your average bike fit?
Thanks for the great advice as usual

detones · 23-04-2013 07:46PM

elnino23 wrote: »

That makes a lot of sense the cleat feels very comfy normally. Sitting back is definitely happening. I'll try the lower saddle for now and book a pro bike fit.
How much is your average bike fit?
Thanks for the great advice as usual

Think I paid around €90 for a fit in a crowd called Irishfit near Dundrum. Leo was the chap. Felt it was a bit rushed but it did the job. They got good reviews on here. I found it really helped me with all round posture not just knee problem. I have heard others recommend the bike shop in Howth and Ritchies in Swords.

elnino23 · 23-04-2013 07:52PM

Cool, 90 sounds pricey but I guess its worth it. I'm in Cork so I will ring the edge where I bought the bike and see what they charge.

elnino23 · 23-04-2013 07:56PM

Edge charge 50 for 1hr euro fit or 170 for 2hr video fit. Euro will do me I'm going to be entering the giro any time soon!

redmaxi · 23-04-2013 07:59PM

I had a similiar problem a few years ago and I know it is very, very frustating. I got a pro bike fit which is well worth the money as you will have those numbers for life. For me, for example, it was 697mm from the centre of BB to the top of saddle. I have tried going a small bit above and below and it always gives problems again so the fit was bang on.
If you are still getting pain after the fit - yes it could be a 101 different technical little problems - but it's probably just too much too soon and/or not enough stretching before and after.

clog · 23-04-2013 08:01PM

If its of any use I went out on Saturday after changing a seatpost over. I was going ok on flat until when I started climbing I kept having to get out of the saddle to stretch my knees and lower back started feeling sore. It was difficult to maintain a steady cadence.
I have had a professional bike fit done on this bike and have a record of my measurements. I re measured the seatpost height when I got home and it was 3.5cm too long. I hadn't allowed for the saddle height itself.
I re adjusted it and went out on same route today with absolutely no problems.

elnino23 · 23-04-2013 08:05PM

It makes sense that my seat was too high as I always felt like I was stretching massively for the drops as well. I could never get comfy on them so I will try the seat a bit lower and book a bike fit. Thanks for the amazing advice

chester3455 · 23-04-2013 08:07PM

Maybe its because you use a low cadence(pedalling speed) on the climbs. Ive heard this can damage your knees.try using an easier gear on the climbs this may help.

Craig06 · 23-04-2013 08:49PM

I'm suffering with pain in one of my knees at the front but booked in to see Dom at base2race tomorrow afternoon. Waiting list was about a month so if you want a good bikefit be prepared to wait.

LennoxR · 23-04-2013 10:04PM

Very basically, pain at the front of your knee = saddle too low. Pain at the back (you) = saddle too high. Fiddle around with it until you can spin without pain.

But you might also be riding too many hills too early (ie before you build up your strength a bit) and you might also be pushing too high a gear in the hills and elsewhere, those are the most common causes of knee pain.

Build up distance and difficulty gradually would be the best advice, I think and use small gears on the climbs.

elnino23 · 26-04-2013 08:44PM

Seat lowered, went out today and took on a 4km cat 4 climb during a 42km ride and no knee pain.
Delighted thanks for the help. Found i had a much higher average speed on the flat as well, Used to average like 26-28kmph on the flat, today I was around 30/32kmph! Mad the difference it made and how much easier it was to put the power in. Even got my self a 4th on a well ridden strava segment, which as a newbie I'm over the moon with. Thanks all Boards is the best place going for advice

manafana · 26-04-2013 09:40PM

chester3455 wrote: »

Maybe its because you use a low cadence(pedalling speed) on the climbs. Ive heard this can damage your knees.try using an easier gear on the climbs this may help.

yeah alot guys get knees pains climbing spinning big gear and grinding it, best piece of advice for my climbing i ever got was to go on flat spins and get my cadence up.

Knee pain! Cleats or saddle height?

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