Knee exercises

• sometime lurker; first time poster -
  
  

don't know what your predal set up is but if you are riding with pedal/ cleat combo that can really screw your knees - if there is the slightest twist of pull of ligaments etc going on then at 90-100 rpm cadence imagine the amount of repeated strain involved. if you like being cliped in I would recommend pedal / cleat combo with maximum (lateral ?) freedom to rotate - speedplay are awesome in this respect.

i dont know if they do mtb pedals and if its just road shoes you're lumped with external cleats but on my racing bike its the best thing i ever did for my knees - pricy but perfect - very nice sennsation of freedom too but with all the "connectedness" of clip in pedals - and certainly cheaper and imo a better solution than those "perfect position" sessions you can book.

Speedplay frogs have a massive 20 degree float. There are mtb pedals, I wouldn't use em with road shoes but plenty of people (including me) use em on road bikes

Probably the best thing you can do though, is lower gearing and mucho spinning - polls on other bike forums, this comes out top with helping with knee pain