I took your advice from your videos and bought G8 performance orthotics foot beds, best $145 + the bundle price of Metdomes! No more foot numbness. Great product and great advice! Thank you.
Thanks for presenting the wedges. I don't have knee pain, but my feet are quite uneven in size (the difference is about one US size) and that has been a problem, because I only recently realized that that was the main culprit for my lopsided power distribution: it typically used to be something like 40/60 (which in turn made me less stable in the saddle too). When I figured that out, I put a a double insole into my left shoe and now it's as good as when I'm running (something like 49/51). But the problem with that is that now my left shoe is so much thighter than my right one that in cold weather I can't ride like that because my toes would freeze. I still hope that I could one day get to London and book a shoe fitting (if not a complete fit) with you, but unfortunately I don't think that I can afford such a trip anytime soon (I don't live in the UK).
Always great content to watch, would love to see a video on how to combat a sit bones that are not horizontal with one sitting further back than the other!
Years ago I felt like my knee had a burning screwdriver prying the joint apart. I couldn’t walk at all. The problem turned out to be a relatively weak right buttock causing compensation on the left that twisted everything just a touch. The sports medicine specialist diagnosed it in an hour of symmetry tests and fixed it very quickly with a few exercises to balance strength and flexibility left-to-right. All these bike adjustments may have helped (they do make sense), but the medical analysis saved me. If tweaking doesn’t seem to help, get checked out by someone who works with sports teams.
I'm a freak. I have valgus and use a wedge under my right cleat with the thick side on the outside, plus another forefoot insert under my insole with thick side on outside. Spent a full winter experimenting to solve my knee pain and this saved me from giving up cycling. My knee now tracks straight up and down and my toes/forefoot make full contact with sole.. 15 years later and I'm still cycling pain free. Heel wedges might also have helped but forefoot works fine. Went from finding it difficult to ride for more than 90 mins to completing an Everesting pain free. I have long, low volume feet so shoe space is not an issue. I also ride a Fizik Arione without any problem - perhaps I'm the anti-James. 5-6k miles a year and 15-20 races each year - no knee pain unless I forget my wedges.
I've had 2 road bike fits and both had me sitting way back with layback post = shocking knee pain (and crushed ba's) so back to a short saddle and straight post and since then as mainstream cranks got shorter a iditched my last falling apart dura ace (pre recall) and went 165 - should have gone even shorter - result climb like a beast pain free and i aint spending on a fit again
Cam Nickols featured a video with Neill Standbury that showed the most methodical and understandable approach to finding the best saddle height that I have seen, helped me quite a bit recently. Can't find the vid right now but would really love to see your take and approach on the best way to find that height (and setback) now that you have talked about such issues.
Absolutely love your knowledge and content! If you have recommendations for riders with spondylolisthesis (and other causes of low back pain), I would be grateful, and a guaranteed viewer!
Lot of great info thanks so much.. i'll have to rewatch a couple times along dialing it in but you are a great help. Have not found a good fitter in my area and I ride only for my own fitness and not competitive so not travelling for a fitter, I'm happy to use the info and tune my comfort incrementally. It's so true that you can't make a single change and have to keep figuring out what the small change you made affects. Like dominos!
I’m a 65 year old ex club racer and I started getting hip pain a few years ago. I fixed two ways. I got into the gym and started lifting heavy- 400-500lb leg presses. My glutes had been weak, too much quad and hamstring activation. Second thing was getting more pelvis rotation, which straightened the back and engaged those strengthened glutes.
I have done a bike fit a couple years ago. With your videos in mind I wouldn’t pay an ran screaming away. After the fitting I wasn’t happy and found my bars to far away so I shorten my stem length and was quite happy. With saddle issues I had a saddle fitting. This guy put my saddle 3cm down also way to much and I received (thanks for.. fitter) pain in the left pelvis a bursitis trochanterica I don’t have any others issues. To bad you are in Schotland. May be you can make a video of problems with pelvis joints and older people?
I'm so old and broken, I try to keep my mt bike setups very similar, but would love to get a fit with this man. But flying to the UK just for a fit seems a bit excessive. I already know that not all fitters are the same.
Funny, I got into road cycling in 2020 and immediately set the cleats further back from the beginning, since I watched these and Neils videos how to set them up. I had tingling and numbness in the outside of the left foot after about 30-45min, got the G8's, considered wider shoes (although current ones aren't rubbing me anywhere), experimented with wider stance. Then I said "fuck it", measured the 1st and 5th metatarsal bones and put the SPD-SL spindle in the middle of them, right where the indicators on the cleats are. 1h40min, no more numbness, no knee pain, more power (no meter though, so just the feeling). So objectively it might have to do something that people who are fine with their position, don't come to bike fits and the statistics for cleat locations don't include them. If bike sizes aren't supposed to be generalized, cleat locations probably couldn't be as well.
@@jpk38000 No, I tried it out with setting the cleats on the shoes toward the BB, but afterwards set it back to center. When I set the cleats forward (2cm difference then before) based on the cleat indicator, I raised the seat 2mm every 15 minutes until I noticed the snapping of the knee and that the movement wasn't controlled anymore (like suggested), then lowered it. Afterwards I experimented with fore-aft position, to find the setback where I can freely put the arms behind me when pedaling, so the weight isn't toward the front of the back. This wasn't first time riding a bike anyway, I rode a trekking bike for about 9 years quite often as a workout, about 2k/year. So when I thought that back then on flat pedals, with basic sneakers, not pushing on the spindle with a "backward location" and no huge thoughts about position, I was able to ride 3-4hr without stopping and any problems. So I figured I'll give it a go. The intention isn't to claim "one way is the only correct way", just that basing statistics gathered from bike fits can be biased, since there's always portion of population riding bikes just fine and never have a need for a fit. I imagine that more % of people look into fits (or watching online tips and videos) after having issues, then getting a fit before buying a bike. At least the most casual of the casual riders.
So wish you were closer to the Midlands James! As an ex-competitive Canoeist my feet rotate outwards, due to so many years of them on foot-rests in a Kayak, so I do get some knee pain. I've shifted the cleats back which has helped a bit, but wondering if stance needs to be factored in more 🤔
So, I supinate rather pronate, which I gather is rarish. I assume that is one of the cases in which the thick end of the heel wedge should be on the outside? I'm using the G8s with that configuration and so far I haven't lamed myself, anyway...
Hullo! I wondered if you could expand your thought process regarding foot beds a wee bit. In my line of work (un-related to bike fitting) I sometimes use a physical thing under the medial arch as a proprioception device but as a way to help people find pronation, not to stay out of pronation. I buy into the idea of Internal Rotation being a force producing motion and pronation of the foot as part of this process. I'd honestly like to hear more about your side of the fence. I've used footbeds in cycle shoes and for that matter ski boots and I'm now kinda re-thinking this. Think footbed application could be more nuanced But I've yet to reach a firm conclusion
Often results in the need for a shorter reach because of the reduce length and compensation ability of the torso. However, no two scoliosis patients are the same. The condition ranges from mild to incredibly severe so it’s hard to generalise, best having it looked at by a decent fitter
Very instructive video. About moving the cleat completely backward, how to you manage the TOE OVERLAP with the front tyre ? I guess this is quite common on a road bike with a fork angle not that slack and even more if the reach is not too long. Is it normal ? safe ? Thanks.
I have been diagnosed with PFJS due to wear and tear. As a previous comment mentioned, knee pain is pretty constant feature of my life. Any tips to keep riding as pain free as possible? Maybe even post ride? I’m comfortable on my ‘fit’. Thanks
I use flats for all my riding simply because I get on and off a lot for various reasons and flats are just the easiest way to do that. This also means I don't have a set stance or foot position since my feet can shift wildly during a ride. Would getting dedicated shoes with spd or something like that get rid of any discomfort or pain in the lower half or is that too "small" of an effect and any discomfort or pain is a result of a bigger fit issue like saddle height or setback? I'd like to avoid spending money on shoes and pedals and would like to stick with the ease and comfort of flats if possible.
Maybe this video will help, I've had two bikefits already but my kneepain didn't get any better, I'm honestly out of ideas, been tweaking my position between every few rides but even with the fits I can't find a position that doesn't hurt my knee every time I ride.
Question, as a supinator, should I move my cleats outward to align more with my natural movement? Can cleat angle also help/hinder the rider if it goes with/against their supination or pronation?
Can you speak to the use of flat pedals? I have knee issues from playing racquetball more than 25 years ago. The upshot is the right knee absolutely hates the rotation motion to unclip. Speedplay Frog pedals worked well in my bike commuting days until replacement cleats disappeared. Shimano MTB SPD pedals could not be setup in a way that would not irritate the right knee. So over a decade ago I went to flat pedals on all my bikes which has kept things under much better control. Obviously flat pedals mean inconsistent foot position, variable stance, and probably an assortment of other fitter's nightmares. What can I be paying attention to or adjusting to get the best I can out of flat pedals?
Have you looked at magnetic pedals? The magnetic attraction between cleat/shoe and pedal should be strong enough to help locate and retain your foot, but easier to release when you have range of motion, strength or injury issues that make regular cleats problematic
If your left leg is indeed shorter this will usually result in a list to the left (usually, not always) resulting in an overextended right knee, you could have a go at dropping the saddle height but best to have it checked by a decent fitter
Don’t forget muscle familiarity (with exercise). One may not be INSTANTLY get comfy on her/his new ‘aero race’ bike, especially when one hasn’t been doing physical exercise on routine basis (often the case). One can lower the seatpost, adjust the cleat, but if one’s muscles are not trained, no change will help
Could you make a video about foot pain and where wedging is necessary? I sometimes get it on the top of the foot and it seems I am using my muscles a lot to stabilise the foot. I have plenty of arch support (tried custom and G8) but it is still there and I think it might come from the heel.
What about pain going up the stairs? Normally dominant side, always present but suddenly acute to the point of almost ‘letting go’ instantly to avoid intense pain? What could be the cause ?
I changed from 170mm to 165mm cranks without changing saddle position just to experiment. And i got knee pain on fast group ride. On zone 2 no problem. I raised my saddle just 3mm and knee pain gone. Next experiment is moving cleat back 2-3mm without changing anything else. You have to do a tempo 30-40km ride to know the difference. No problem if its just a cafe ride
QUESTION: Is there a way to determine Stance without fancy equipment or camera footage (and knowledge to adequately analize)? Measure some points on the hips for example? Something like a similar approach to how you would determine handlebar width?
My play is if the mtb feels better, or if you notice your knees have to go in a little when pedalling on the narrow road bike pedals. Or if you run flats on the road bike and your feet tend to land away from the cranks..... I know I have wider hips and mtb's just feel better for me due to the wider q factor.
@@impaledface7694 yeah i don't have an mtb so i cant do that comparison unfortunately (although i'm eager to buy a cross country bike:)) thanks for the tip
@@Bikefitjames Bummer - i've got Assioma Powerpedals and my seat hight seems (almost) perfect, stable hips, controlled stroke. but with my left leg i tend to float more (and maybe bend knee inwards a little) and it's just weird, never had pain, but it just doesnt feel quite right. what's your suggestion? my idea: start playing with foot support and try narrower pedals. without having no pain and just "a weird feeling" i think a bike fit is too much for now ;) Thanks for the tip & keep up the great work!
@BikefitJames: assuming an optimal fit before moving cleats rearward, if one moves their cleats rearward 1cm, what adjustments should be made in saddle fore/aft position and in saddle height?
Moving my saddle back seems to have fixed a lot of the knee pain I was getting, and it's not mentioned here. I guess it's an uncommon issue or something.
Heh. I raised my seat height because I had big knee pain on a 100 and later 200 mile ride. Next year that got me severe Sacro-Illiac joint pain that put me out of commission for a year.
@@jpk38000 I broke my right ankle many years ago and as a result my right foot turns out by about 30 degrees. My cleat is as far inboard and rotated as is possible and I also have a 20 mm axle extender so that my heel doesn't hit the chain stay (much). I couldn't ride my bike (due to my heel striking the chain stay) if I didn't have this set-up.
@@alanparkinson4568 Might be a good thing to work on, when you start getting above 150 miles a week on the bike if your legs aren't straight it's gonna cause more rubbing and inflammation.
Try to lower the seat half the distance you move the cleats back. There is no set rule as i depends on how your foot angle is and moving the cleats might effect that as well.
I am following a knee pain issue where I think the culprit is my beer belly. My thighs hit my gut causing the need to push out the legs that cause misalignment. So, I think bar height/ reach can also have an effect on fat people.
You're blaming everything on outer circumstances while it has mostly everything to do with the person itself. We rely to much "bandaids' and fixes outside of ourselves while we don't fix the issue within us. Your surrounding muscles AROUND the knee are weak, wich means when you place forces on your joints from wichever activity, your knee's are taking most impact because the feet, ankles, calves (back/front) and hips are weak. Wich therefore are unable to distribute the forces efficiently throughout the body. Strenght/mobility work in these areas are key to make knee pain completely or largely disappear. Surgery/no surgery doesn't matter.
@@Bikefitjames that’s cool. Looking on their website, they look like typical traditional dress shoes with traditional lasts and hard soles. I’m not trying to criticize you. As I said, I’m just surprised since I’d expect you to be in something like a VivoBarefoot. Those Grensons are very stylish, by the way.
I wish you'd speak in plain English when referring to front, back, inside, outside etc, I might be able to follow and understand what it is your trying to "explain" then.
No knee pain personally, but interesting to watch nonetheless. "Setback Position" Does this mean the people riding round in recumbents are prone to knee issues ? Or are they so "elongated" they've "bypassed" that critical angle of risk ? Have a great day James 🦴 🎵 To the left To the left 🎵
the smooth transitions cured my knee pain entirely
I hope you make one regarding lower back pain, especially one-sided. This is the only thing I cannot solve on my own....
Seems the trend with one sided back back usually comes down to one side of the hips is dropping and possibly because of a leg length discrepancy.
ua-cam.com/video/2tpDLAH2t_U/v-deo.htmlsi=wCgWE5hsv9nvDmo7
As James says: get a fucking bike fit ffs
There is a possibility that a chiropractor is your solution.
@@rkgr2no
I took your advice from your videos and bought G8 performance orthotics foot beds, best $145 + the bundle price of Metdomes! No more foot numbness. Great product and great advice! Thank you.
@@jimp65 how do you find the G8? I find I'm always aware they're there... Rather than fit and forget.
The videos just get better, thanks BFJ. ❤
Thanks for presenting the wedges. I don't have knee pain, but my feet are quite uneven in size (the difference is about one US size) and that has been a problem, because I only recently realized that that was the main culprit for my lopsided power distribution: it typically used to be something like 40/60 (which in turn made me less stable in the saddle too). When I figured that out, I put a a double insole into my left shoe and now it's as good as when I'm running (something like 49/51). But the problem with that is that now my left shoe is so much thighter than my right one that in cold weather I can't ride like that because my toes would freeze. I still hope that I could one day get to London and book a shoe fitting (if not a complete fit) with you, but unfortunately I don't think that I can afford such a trip anytime soon (I don't live in the UK).
I love how he describes my exact pain lol. And how to fix it! Literally said everything that’s happening.
Absolutely amazing video! Knowledge and transition! Well done!@!
This man is very good he as helped me
Always great content to watch, would love to see a video on how to combat a sit bones that are not horizontal with one sitting further back than the other!
Years ago I felt like my knee had a burning screwdriver prying the joint apart. I couldn’t walk at all. The problem turned out to be a relatively weak right buttock causing compensation on the left that twisted everything just a touch. The sports medicine specialist diagnosed it in an hour of symmetry tests and fixed it very quickly with a few exercises to balance strength and flexibility left-to-right. All these bike adjustments may have helped (they do make sense), but the medical analysis saved me. If tweaking doesn’t seem to help, get checked out by someone who works with sports teams.
I'm a freak. I have valgus and use a wedge under my right cleat with the thick side on the outside, plus another forefoot insert under my insole with thick side on outside. Spent a full winter experimenting to solve my knee pain and this saved me from giving up cycling. My knee now tracks straight up and down and my toes/forefoot make full contact with sole.. 15 years later and I'm still cycling pain free. Heel wedges might also have helped but forefoot works fine. Went from finding it difficult to ride for more than 90 mins to completing an Everesting pain free. I have long, low volume feet so shoe space is not an issue. I also ride a Fizik Arione without any problem - perhaps I'm the anti-James. 5-6k miles a year and 15-20 races each year - no knee pain unless I forget my wedges.
I've had 2 road bike fits and both had me sitting way back with layback post = shocking knee pain (and crushed ba's) so back to a short saddle and straight post and since then as mainstream cranks got shorter a iditched my last falling apart dura ace (pre recall) and went 165 - should have gone even shorter - result climb like a beast pain free and i aint spending on a fit again
Cam Nickols featured a video with Neill Standbury that showed the most methodical and understandable approach to finding the best saddle height that I have seen, helped me quite a bit recently. Can't find the vid right now but would really love to see your take and approach on the best way to find that height (and setback) now that you have talked about such issues.
Absolutely love your knowledge and content! If you have recommendations for riders with spondylolisthesis (and other causes of low back pain), I would be grateful, and a guaranteed viewer!
Thanks for the video. Could you make one on lower back pain?
Yup! Incoming
Need this one too, can't seem to solve my lower back pain when cycling. Thanks!
Lot of great info thanks so much.. i'll have to rewatch a couple times along dialing it in but you are a great help. Have not found a good fitter in my area and I ride only for my own fitness and not competitive so not travelling for a fitter, I'm happy to use the info and tune my comfort incrementally. It's so true that you can't make a single change and have to keep figuring out what the small change you made affects. Like dominos!
Awesome video, great format! Please do the same for HIP PAIN!!
I’m a 65 year old ex club racer and I started getting hip pain a few years ago. I fixed two ways. I got into the gym and started lifting heavy- 400-500lb leg presses. My glutes had been weak, too much quad and hamstring activation. Second thing was getting more pelvis rotation, which straightened the back and engaged those strengthened glutes.
Great video, looking forward for one about hip/pelvis
I have done a bike fit a couple years ago. With your videos in mind I wouldn’t pay an ran screaming away. After the fitting I wasn’t happy and found my bars to far away so I shorten my stem length and was quite happy.
With saddle issues I had a saddle fitting. This guy put my saddle 3cm down also way to much and I received (thanks for.. fitter) pain in the left pelvis a bursitis trochanterica
I don’t have any others issues. To bad you are in Schotland.
May be you can make a video of problems with pelvis joints and older people?
I'm so old and broken, I try to keep my mt bike setups very similar, but would love to get a fit with this man. But flying to the UK just for a fit seems a bit excessive. I already know that not all fitters are the same.
Nice one James 👍 👍👍🚴♂️
Great stuff as usual.
Masterclass!!
Funny, I got into road cycling in 2020 and immediately set the cleats further back from the beginning, since I watched these and Neils videos how to set them up.
I had tingling and numbness in the outside of the left foot after about 30-45min, got the G8's, considered wider shoes (although current ones aren't rubbing me anywhere), experimented with wider stance. Then I said "fuck it", measured the 1st and 5th metatarsal bones and put the SPD-SL spindle in the middle of them, right where the indicators on the cleats are. 1h40min, no more numbness, no knee pain, more power (no meter though, so just the feeling).
So objectively it might have to do something that people who are fine with their position, don't come to bike fits and the statistics for cleat locations don't include them. If bike sizes aren't supposed to be generalized, cleat locations probably couldn't be as well.
Hi, interesting, did you keep the wide stance anyway ? and what about the saddle height during those experiment ?
@@jpk38000 No, I tried it out with setting the cleats on the shoes toward the BB, but afterwards set it back to center. When I set the cleats forward (2cm difference then before) based on the cleat indicator, I raised the seat 2mm every 15 minutes until I noticed the snapping of the knee and that the movement wasn't controlled anymore (like suggested), then lowered it. Afterwards I experimented with fore-aft position, to find the setback where I can freely put the arms behind me when pedaling, so the weight isn't toward the front of the back.
This wasn't first time riding a bike anyway, I rode a trekking bike for about 9 years quite often as a workout, about 2k/year. So when I thought that back then on flat pedals, with basic sneakers, not pushing on the spindle with a "backward location" and no huge thoughts about position, I was able to ride 3-4hr without stopping and any problems. So I figured I'll give it a go.
The intention isn't to claim "one way is the only correct way", just that basing statistics gathered from bike fits can be biased, since there's always portion of population riding bikes just fine and never have a need for a fit. I imagine that more % of people look into fits (or watching online tips and videos) after having issues, then getting a fit before buying a bike. At least the most casual of the casual riders.
So wish you were closer to the Midlands James! As an ex-competitive Canoeist my feet rotate outwards, due to so many years of them on foot-rests in a Kayak, so I do get some knee pain. I've shifted the cleats back which has helped a bit, but wondering if stance needs to be factored in more 🤔
So, I supinate rather pronate, which I gather is rarish. I assume that is one of the cases in which the thick end of the heel wedge should be on the outside? I'm using the G8s with that configuration and so far I haven't lamed myself, anyway...
Hullo! I wondered if you could expand your thought process regarding foot beds a wee bit. In my line of work (un-related to bike fitting) I sometimes use a physical thing under the medial arch as a proprioception device but as a way to help people find pronation, not to stay out of pronation. I buy into the idea of Internal Rotation being a force producing motion and pronation of the foot as part of this process. I'd honestly like to hear more about your side of the fence. I've used footbeds in cycle shoes and for that matter ski boots and I'm now kinda re-thinking this. Think footbed application could be more nuanced But I've yet to reach a firm conclusion
Hi James, thanks for another great fitting video. I have a question for perhaps a future video, how do you deal with scoliosis?
Good question.... I too am wonky in that dept.
Often results in the need for a shorter reach because of the reduce length and compensation ability of the torso. However, no two scoliosis patients are the same. The condition ranges from mild to incredibly severe so it’s hard to generalise, best having it looked at by a decent fitter
@Bikefitjames thankyou. Much appreciated. Will be visiting you folks soon for a bike fit.
Very instructive video. About moving the cleat completely backward, how to you manage the TOE OVERLAP with the front tyre ? I guess this is quite common on a road bike with a fork angle not that slack and even more if the reach is not too long. Is it normal ? safe ? Thanks.
I have been diagnosed with PFJS due to wear and tear. As a previous comment mentioned, knee pain is pretty constant feature of my life. Any tips to keep riding as pain free as possible? Maybe even post ride? I’m comfortable on my ‘fit’. Thanks
I use flats for all my riding simply because I get on and off a lot for various reasons and flats are just the easiest way to do that. This also means I don't have a set stance or foot position since my feet can shift wildly during a ride. Would getting dedicated shoes with spd or something like that get rid of any discomfort or pain in the lower half or is that too "small" of an effect and any discomfort or pain is a result of a bigger fit issue like saddle height or setback? I'd like to avoid spending money on shoes and pedals and would like to stick with the ease and comfort of flats if possible.
No, flats are better for knees. Improve your flexibility until you can do a forward bend with both palms on the floor
Maybe this video will help, I've had two bikefits already but my kneepain didn't get any better, I'm honestly out of ideas, been tweaking my position between every few rides but even with the fits I can't find a position that doesn't hurt my knee every time I ride.
Question, as a supinator, should I move my cleats outward to align more with my natural movement? Can cleat angle also help/hinder the rider if it goes with/against their supination or pronation?
Can you speak to the use of flat pedals? I have knee issues from playing racquetball more than 25 years ago. The upshot is the right knee absolutely hates the rotation motion to unclip. Speedplay Frog pedals worked well in my bike commuting days until replacement cleats disappeared. Shimano MTB SPD pedals could not be setup in a way that would not irritate the right knee. So over a decade ago I went to flat pedals on all my bikes which has kept things under much better control. Obviously flat pedals mean inconsistent foot position, variable stance, and probably an assortment of other fitter's nightmares. What can I be paying attention to or adjusting to get the best I can out of flat pedals?
Have you looked at magnetic pedals? The magnetic attraction between cleat/shoe and pedal should be strong enough to help locate and retain your foot, but easier to release when you have range of motion, strength or injury issues that make regular cleats problematic
Thanks, very helpful! My left leg is shorter and thus I always have pain in my right knee, is this common? And how do I fix this?
If your left leg is indeed shorter this will usually result in a list to the left (usually, not always) resulting in an overextended right knee, you could have a go at dropping the saddle height but best to have it checked by a decent fitter
What's your opinion on low cadabxe/high torque intervals? Fine if bike fit is good?
I thought this was going to start as a Deadpool/Wolvie skit lol
Bugger, I’ve missed an opportunity there haven’t i
Don’t forget muscle familiarity (with exercise). One may not be INSTANTLY get comfy on her/his new ‘aero race’ bike, especially when one hasn’t been doing physical exercise on routine basis (often the case). One can lower the seatpost, adjust the cleat, but if one’s muscles are not trained, no change will help
Hands up if you guessed number one was going to be excessive saddle height! 😀
So James have permanently switched to this older Cade video style filming it seems ;)
So basically, it could be anything
Could you make a video about foot pain and where wedging is necessary? I sometimes get it on the top of the foot and it seems I am using my muscles a lot to stabilise the foot. I have plenty of arch support (tried custom and G8) but it is still there and I think it might come from the heel.
What about pain going up the stairs? Normally dominant side, always present but suddenly acute to the point of almost ‘letting go’ instantly to avoid intense pain? What could be the cause ?
I changed from 170mm to 165mm cranks without changing saddle position just to experiment. And i got knee pain on fast group ride. On zone 2 no problem. I raised my saddle just 3mm and knee pain gone. Next experiment is moving cleat back 2-3mm without changing anything else. You have to do a tempo 30-40km ride to know the difference. No problem if its just a cafe ride
QUESTION: Is there a way to determine Stance without fancy equipment or camera footage (and knowledge to adequately analize)? Measure some points on the hips for example? Something like a similar approach to how you would determine handlebar width?
My play is if the mtb feels better, or if you notice your knees have to go in a little when pedalling on the narrow road bike pedals.
Or if you run flats on the road bike and your feet tend to land away from the cranks.....
I know I have wider hips and mtb's just feel better for me due to the wider q factor.
Unfortunately not, there are too many contributing factors that drive the need to increase stance - it isn’t as simple as hip width
@@impaledface7694 yeah i don't have an mtb so i cant do that comparison unfortunately (although i'm eager to buy a cross country bike:)) thanks for the tip
@@Bikefitjames Bummer - i've got Assioma Powerpedals and my seat hight seems (almost) perfect, stable hips, controlled stroke. but with my left leg i tend to float more (and maybe bend knee inwards a little) and it's just weird, never had pain, but it just doesnt feel quite right. what's your suggestion? my idea: start playing with foot support and try narrower pedals. without having no pain and just "a weird feeling" i think a bike fit is too much for now ;) Thanks for the tip & keep up the great work!
@BikefitJames: assuming an optimal fit before moving cleats rearward, if one moves their cleats rearward 1cm, what adjustments should be made in saddle fore/aft position and in saddle height?
Saddle height must be reduced since you're reducing you're legs extension
@@abdelmajidhassane9979 Yes, that I know, but I was hoping James could give. me a number.
James how often do you fit shorter riders below 168cm? What's the average crank length for riders 168cm tall?
All the time, probably 160mm or less!
Moving my saddle back seems to have fixed a lot of the knee pain I was getting, and it's not mentioned here. I guess it's an uncommon issue or something.
Me too especially relese the pain from the front
Moving saddle back is like raising saddle. Both are options depending on your balance/reach
What causes foot numbness assuming the shoe is the right size?
Heh. I raised my seat height because I had big knee pain on a 100 and later 200 mile ride. Next year that got me severe Sacro-Illiac joint pain that put me out of commission for a year.
He reminds me of Griff Rhys Jones
Foot angle: My right foot naturally turns out slightly compared with my left and I have to angle my right clear slightly inward to compensate.
I wonder if you should increase the stance a little more on the right side also to compensate ?
@@jpk38000 I broke my right ankle many years ago and as a result my right foot turns out by about 30 degrees. My cleat is as far inboard and rotated as is possible and I also have a 20 mm axle extender so that my heel doesn't hit the chain stay (much). I couldn't ride my bike (due to my heel striking the chain stay) if I didn't have this set-up.
That's poor hip flexibility. Look up the 90 90 stretch, and do some resistance band work before you do it, (clam shells, monster walks, etc)
@@凸Bebo凸Interesting! Never realised it would be related to hip inflexibility. Thanks!
@@alanparkinson4568 Might be a good thing to work on, when you start getting above 150 miles a week on the bike if your legs aren't straight it's gonna cause more rubbing and inflammation.
Any common things you see returning to cycling after a hip fracture?
What's the ratio of saddle height adjustment for a given movement of cleat position?
cleat completely slammed to the middle of the foot i believe around 10-15mm higher saddle. in another video he mentioned it
Try to lower the seat half the distance you move the cleats back. There is no set rule as i depends on how your foot angle is and moving the cleats might effect that as well.
I am following a knee pain issue where I think the culprit is my beer belly.
My thighs hit my gut causing the need to push out the legs that cause misalignment.
So, I think bar height/ reach can also have an effect on fat people.
How about they would ststt making proper soles with ideal drop and witdh so there would be no need for those silly unstable insersts?
My wife don’t know her left and right either and she’s training to be a nurse 🤣🤣
Great content ... however, it is too funny at the same, so it was hard to focus on what you were saying 🤣
Saddle too low yes that was me, guilty as charged.
Don't forget it could simply be overly tight quads too. Some simple stretching has helped me when knee pain comes with no associated fit changes
I think he's subtlety hinting that most people's saddles are too high
You're blaming everything on outer circumstances while it has mostly everything to do with the person itself. We rely to much "bandaids' and fixes outside of ourselves while we don't fix the issue within us. Your surrounding muscles AROUND the knee are weak, wich means when you place forces on your joints from wichever activity, your knee's are taking most impact because the feet, ankles, calves (back/front) and hips are weak. Wich therefore are unable to distribute the forces efficiently throughout the body. Strenght/mobility work in these areas are key to make knee pain completely or largely disappear. Surgery/no surgery doesn't matter.
Completely agree.
This guy puts riders on miniature bikes which makes the whole body hurt so you forget about your knee pain.
This guy doesn’t know what he’s talking about
I'm kinda shocked that someone with such incredible knowledge about the body and physiology wears narrow toed dress shoes like that.
They’re wide fit Grensons
Game set and match, Thomas
@@Bikefitjames that’s cool. Looking on their website, they look like typical traditional dress shoes with traditional lasts and hard soles. I’m not trying to criticize you. As I said, I’m just surprised since I’d expect you to be in something like a VivoBarefoot.
Those Grensons are very stylish, by the way.
Knee pain,saddle too low. Hip pain,saddle too high.
Nice video, review old info from a new angle.
Get some fresh air, I think you locked up too much.
I am
I wish you'd speak in plain English when referring to front, back, inside, outside etc, I might be able to follow and understand what it is your trying to "explain" then.
No knee pain personally, but interesting to watch nonetheless.
"Setback Position"
Does this mean the people riding round in recumbents are prone to knee issues ?
Or are they so "elongated" they've "bypassed" that critical angle of risk ?
Have a great day James
🦴
🎵 To the left To the left 🎵