Pain outside edge of knee.....I always think of cleat placement and/or IT band issues. IT band issues can bother you up high or low. Either way, might be good to foam roll and strengthen.

Does it hurt going down stairs? That’s always been the sign for me it’s IT pain if stairs are painful, but to your point IT pain has typically been an issue for me when running and not on the bike (unless it’s REALLY hurting me)

Nothing going down the stairs. Only pain when I pick the intensity up on the bike. Plan is to take 5-7 days off the bike, then ease back in to things. Currently in day two of that plan.

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How’s your quad strength and activation? Specifically your vmo?

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Steve - I honestly don't know. I've never had any issues like this that are bike related. I do work on my hamstrings, glutes and hips a few times per week, as I've had some issues there that were running related in the past.

I'm not getting any younger - 46 this year - so probably should start incorporating more full leg strength-based work.

Edit: Quickly just checked - something like these exercises look sensible to incorporate? https://www.joionline.net/...o-strength-exercises

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Blog: http://262toboylstonstreet.blogspot.com/
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That’s a good plan. I have frequent injuries and when something presents like this I generally follow the same plan. If you don’t seem to have improvement when you get back on take another week.

I wouldn’t make any fit adjustments unless you have modified something recently. I’ve found most injuries to be overuse, even if your volume has been similar other things can affect it: sleep, recent intensity, other sports, etc. Once inflamed it takes a while to settle, but should be good to go in 1-2 months.

I’d also recommend strength training if you haven’t done any recently. I’ve found IT band to be heavily influenced by glute work and can help clear it up faster.

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I seem to remember you were a rower? Have you tried that at all? If rowing doesn't bother you - then I might be suspicious of your cleat position on the bike - since your feet aren't locked in while rowing.

Do you get more or less pain when you're climbing out of the saddle?

2 1/2 hr trainer ride this morning and felt pretty normal. I realized that over the last few weeks I’d been doing some computer work on the trainer during easy rides with my laptop on the right side of my handlebars. I’m wondering if I was turning slightly to the right and putting more pressure on my left knee. Will see going forward.

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Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023