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Since last autumn I’ve had a problem with my left knee. I probably did it when doing some strenuous weeding, on the turbo trainer, or doing some squats with a resistance band, I must’ve overloaded the knee.
The patellar tendon.below the knee cap. (spring knee) feels tender when touched from the sides or under pressure (but fine when cycling). I saw a physio in February. He gave me some excercises and streches to strengthen the knees. It did help and got a little better but I didn’t do it for as long as I should.
I don’t feel any pain when I’m cycling or walking, but if I were to lean on the floor on my knee, I would feel some pain. So it hasn’t gone away, I feel like it’s being managed or contained. I can cycle, but I do worry I might be making it worse in the long run.
I have lots of recurring minor niggles - they are tolerable, so I just get on with it. Only one that's stopping me at moment is a tight calf which running definitely makes worse, so no running for a few weeks and hopefully it'll clear.
Doing some regular stretching with some weight training will help avoid problems.
Have a search for some cycle specific off bike training programs for some ideas.
I still occasionally do an old MTB strength training (bikejames.com) routine, and it's main focuses are on stretching for general flexibility, and weight exercises that counteract the muscles you use when riding.
I have seen roadie specific courses, but I'm sure youtube will have plenty free options.