vovaasia.blogg.se - Fluid in knee after exercise

It’s at this point that inflammation can occur, which is then irritated each time the knee is bent. It’s a structure that has a habit of tightening up over time and pulling the patella off centre if your vastus medialis oblique muscles aren’t strong enough to counteract.īecause of where it sits, as the knee is repeatedly bent and straightened, it moves back and forth over the knobbly end of the thigh bone just above the knee, cushioned by a ﬂuid-ﬁlled bursa. The iliotibial band is a thick ﬁbrous strap of tissue that runs all the way down the lateral thigh, from the pelvis to just below the knee. GettyĪnother painful condition that’s very closely related to patellar compression syndrome is called ‘iliotibial band syndrome’. Running down the outside of the leg, the iliotibial band is prone to become tight and knotty. It’s also worth pointing out that cycling isn’t the only time we bend our knees and stress the patello-femoral joint.Ĭrouching down to pick something up and tackling stairs are more obvious activities, but sitting at a desk with feet underneath the chair (or in a cinema seat) for prolonged periods will produce the same effect. Particularly resistant cases can be tackled by a sports physio, who can work speciﬁcally on mobilising the tight lateral tissues around the patella. There’s not much point in taping up the patella because the forces generated when cycling are too great and the taping just won’t hold.

It’s slow and can feel pointless initially, but persist with loosening the lateral side then strengthening the medial side, and in a couple of weeks you’ll feel a difference. After a week or so of regular stretching and self-massage, work on building up the vastus medialis oblique muscle to balance out the stabilising forces on the patella.

Building up the vastus medialis oblique muscle can also help.

Pushing too big a gear or using excessively long cranks can also be a problem. Make sure your saddle is set to the right height.

Try to keep your leg out straight, if you’re troubled with anterior knee pain of this type, whenever you have the choice.

There are various methods for doing this, all of which aim to reduce the forces through the patello-femoral joint: The key to treating such a condition is to loosen off the lateral structures before attempting to redress the balance and concentrating on building medial muscle bulk. The scourge of cyclists and runners alike, it can completely ﬂoor you, causing pain when off the bike and ride-stopping agony when on it.Įxtending the knee can stop surrounding muscles becoming tight. However, if you’re reading this and you have anterior knee pain from cycling, chances are you’ve got what’s known as a ‘patellar compression syndrome’.

It should respond to ice, anti-inﬂammatories and physiotherapy, with or without strapping. If this area is persistently sore to the touch it’s definitely worth seeking medical help. The large quadricep muscles attach to the shin bone via the patella, so the forces of pedalling are transmitted across the patello-femoral joint whenever we bend our knees, essentially squashing it back against the thigh bone.Īlthough more common in explosive sports, the part of the tendon attaching the patella to the bony prominence below the kneecap can become inﬂamed (patellar tendonitis). Pain at the front of the knee – on and around the knee-cap (patella) – is the most common presentation of cycling overuse injuries, in part due to the anatomy of this area. Pain under the knee cap is known as runner’s knee and can plague cyclists as well.