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"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG
My tips for happy knees would be:
1) Make sure you are as physiologically balanced as possible (i.e. not overusing or underusing specific muscles and ensuring muscle activation co-ordinates correctly for the given activity) and make sure there is no underlying pathology
2) Ensure the bike/ shoes/ cleats fit you properly
3) Get the right rest and recovery
4) Don't neglect stretching and flexibility. My all time favourite thing for my own achey knees is self-myofascial release or foam rolling to you and I
Knee pain is complex but often common sense things as above can really be helpful. Best of luck getting the knees sorted
1. Foam Roller three times a week
2. Stretch prior to and after every ride, lots of situational calf stretching for me.
3. Rest if I'm experiencing soreness or tenderness
As long as I don't break from these three habits, I never experience pain.
Straight leg raises (kicks) with very light weights is handy for this, but don't do them if they hurt. This tones the middle quad(s), which helps the cap track 'faster', which helps to pull it up and out of the way of the end of the femur during extension.
Oh yeah, and rest and ice. Then strech if it doesn't hurt.
Most cyclists could do with roller work on the IT band, and some "trigger pointing" of the tensor fasciae latae
She doesnt ride... but point is, if it is something you might want to go find out. Especially if you have money to afford a doctor.
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