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Lands End here I come

Jan 11th, 2014

Jo asked The Guru for the following Physiotherapy Advice:

I am cycling from John O’Groats to Lands End from next Friday. The training had been going really well until last Tuesday when I started getting a pain in the upper right hand side of my left knee. I took a few days off and it improved. I then cycled 75 miles yesterday and it started hurting again at about mile 35. I really want my knee to be in a good state to cycle the 10 days starting next Friday but am panicking about what to do about by knee. The pain is more a throb and dull ache than excruciating pain. I am not sure what is best – whether to stop cycling this week, to ice it or put heat on it. Please help. Thanks!

The Guru Responded:

Hi Jo

Now this sounds like adventure…

I think you’ve got a problem with the tracking of your kneecap in front of your thigh. With the mileage you’ve done in training it’s also not that unsurprising. It’s too late down the line to look at alignment, cleats and bike setup.

You need to buy a foam roller and roll your ITB (on the outside of your thigh) to release this tissue to help “centralise” your kneecap. I’d also stretch your thoracic spine on the foam roller (length ways). Make sure your head is on the roller, arms out and knees bent up – 10 minutes morning and night.

If you could get someone to tape your knee a la McConnell then I’m sure you’ve got much less to worry about.

Roll and rest this week.

Good Luck.

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