Knee pain cycling is unfortunately a common affliction in cyclists of all levels. The pain can manifest in a variety of ways and be cause for alarm if you`re not sure what is causing it. Experiencing knee pain from cycling can keep you from having a pleasant experience on your bike, but luckily there are steps you can take to reduce knee pain when biking and limit the aggravation it causes.
First and foremost, it`s important to understand some of the potential causes of the knee pain. While the exact reason may differ for every individual, some of the more typical ones include overuse of the knee joint, lack of flexibility in the surrounding muscles, poor pedaling technique, incorrect cleat position, or an over-eager effort during hill climbs or sprints. It can also be brought on by ill-fitting cycling shorts, hard saddles, or a lack of cushioning in your cycling shoes.
The best way to prevent knee pain cycling is to make sure that you are allowing your body enough time to recover after vigorous rides, and that you are taking the time to stretch beforehand. Additionally, using resistance-based exercises to strengthen the muscles in the area, such as the thigh and calf muscles, can help prevent and alleviate pain when it shows up. Lastly, be sure to adhere to proper form when riding your bike to reduce the stresses that can be exerted on your knee joint.
If the pain persists, a ride to your doctor`s office or to a certified physical therapist should be on the agenda. This is especially important if the pain radiates down the leg as this could be indicating a nerve issue that needs to be addressed beyond simple home remedies.
The saddle plays an important role in the prevention of knee pain cycling. Not only should it feel comfortable, but it should be positioned in such a way that reduces the stresses on the knee joint. To ensure the proper fit, you should be able to fit two fingers between your hamstrings and the saddle itself. Additionally, the appropriate saddle should fit your sit bones, which are the bones that protrude at the base of the spine.It`s also important that the saddle not be too far forward or too far backward, as either of these can stress the knee and worsen any existing pains.
When test riding saddles at a bike shop, look for something with enough cushioning to keep your rear comfortable while avoiding any extra material that could provide too much support, as this can interfere with your pedaling motion and put additional stress on the knee joint.
The cycling shoe can also have a huge bearing on the prevention of knee pain cycling when it comes to the cleat system. The cleat should be adjusted so that it corresponds to the line of force coming from the hip, knee, and ankle joints. If this isn`t taken into consideration, additional stress may again be placed on the knee joint.For best results, it might be necessary to have a bike fitting done; it can be expensive, but it could end up preventing major pains (and money!) in the future.
The shoes themselves should provide a comfortable fit and be the appropriate size for your feet. If they are too big or too small, this can cause knee impulse issues that will further agitate any knee problems that already exist.
Knee pain cycling can be both annoying and worrisome. Fortunately, there are several remedies for reducing the effects of knee pain when biking and working towards preventing it in the future. Make sure you are taking the necessary steps to ensure a proper fit of your bike and cycling shoes, as well as the all-important stretching and recovery time. With the right measures in place, getting back to a pain-free and enjoyable ride should be achievable in no time.
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