Knee pain when cycling: why you get it and how to fix it

It happens to many: spring arrives, you start pedaling again and you start to feel pain in your knees while cycling. Cycling is a much loved physical activity, both for its fun and its health benefits. However, many recreational cyclists may experience this common problem of knee pain during rides or training. Both when they cycle and also after returning home, or in the following days.

Knee pain when cycling: why you get it and how to fix it

This discomfort can obviously limit performance as well as everyday life and, in the worst cases, lead to serious injuries.

Types of knee pain for cyclists

Let’s see the different causes of knee pain when cycling, how to recognize it, and above all, how to resolve it effectively.

Pain in the front of the knee

Pain in the front of the knee, often localized to the kneecap, is very common among cyclists. This type of pain is often caused by the quadriceps, the muscles that connect the femur to the kneecap and which exert force on the knee during pedaling. Typical symptoms include a feeling of sharp pain on the front of the knee, especially when cycling uphill or with heavy gears, and often also a sense of discomfort and heat in the following days.

Pain in the back of the knee

Less common, but equally debilitating, is pain in the back of the knee. This pain is usually due to excessive knee extension, often caused by a saddle positioned too high or too far back, whatever bike it is. Cyclists who use fixed gear bicycles are particularly prone to this type of pain, as they use their hamstrings more to brake.

Pain on the inside of the knee

Pain on the inside of the knee is often linked to the incorrect position of the shoe cleats, both with racing or gravel bikes and with MTBs. Incorrect cleat position can alter the angle of the knee while pedaling, causing stress on the internal ligaments. Symptoms include persistent and sometimes burning pain on the inside of the knee.

Pain on the outside of the knee

Pain on the outside of the knee is frequently caused by iliotibial band syndrome. This condition occurs when the band, a connective tissue that runs along the outside of the thigh, becomes inflamed and stressed. This type of pain is often described as a sharp twinge that occurs when the knee is in a flexion position of approximately 20-30 degrees, typical of the pedaling movement.

Causes and practical solutions

Let’s see some practical and simple solutions that could quickly solve the problem of knee pain while cycling.

Bicycle adjustment

Saddle height

A saddle that is too low or too high can cause different types of knee pain. A saddle that is too low can increase pressure on the kneecap, while a saddle that is too high can cause excessive knee extension. To check if your saddle is at the right height, sit on the bike and place your heel on the pedal in the low (6 o’clock) position. The knee should be almost fully extended.

Saddle position

The position of the saddle fore and aft relative to the bottom bracket can greatly influence the biomechanics of pedaling. A saddle that is too far forward can increase tension on the front of the knee, while a saddle that is too far back can cause pain in the back. The ideal position is for the kneecap to be directly above the pedal spindle when the pedals are horizontal.

READ ALSO: How to adjust the bicycle saddle height

Length of the cranks

The length of the cranks should be appropriate for the length of the rider’s legs. Crank arms that are too long can increase stress on the knees, especially during the pushing phase.

Position of the cleats

Cleat alignment

Cleat alignment is crucial to preventing knee pain. The cleats should be positioned so that the knee moves in a vertical axis without lateral deviation. Improper alignment can cause stress on the medial and lateral ligaments of the knee.

Angular freedom

A certain freedom of movement (float) in the cleats allows the foot to move slightly while pedaling, reducing stress on the knees. However, too much freedom can cause instability and stress on the ligaments.

READ ALSO: Shoes with cleats: how to adjust them?

Pedaling techniques

Adequate heating

A good warm-up is essential to prepare the muscles and joints for the effort. Dedicate at least 15 minutes to light pedaling before tackling hills or increasing the intensity.

Cadenza

Maintaining a high cadence (number of pedal strokes per minute) can reduce stress on your knees. Pedaling with gears that are too hard increases the force needed for each pedal stroke, increasing the risk of pain.

Gradual increase in training load

Increasing mileage or training intensity too quickly can cause knee pain. It is important to gradually increase the workload to allow the muscles and joints to adapt.

Strength and flexibility exercises

Strengthening the glutes and core muscles

Strong gluteal and core muscles help stabilize the body and maintain proper biomechanics while pedaling. Exercises such as squats, glute bridges and reverse lunges can be especially helpful.

Stretching

Regularly stretching your hamstrings, quadriceps, and hip flexors can prevent muscle imbalances and reduce the risk of knee pain.

Shoe adjustment

Cycling shoes should provide adequate arch support to prevent excessive pronation, which can negatively affect knee angle while pedaling.

READ ALSO: Cycling training for beginners: methods, advice, benefits

Professional consultancy

If with the previous advice you have not been able to solve the problem of knee pain when cycling, do not abandon the bike but try professional advice.

Bike fitting professionale

A professional bike fitting can solve many knee pain problems. This process involves a detailed analysis of your posture on the bike and adjustments to optimize your position.

Physiotherapy

If pain persists despite all adjustments, seeing a physical therapist who specializes in cycling can help identify and treat any muscle imbalances or joint problems.

Conclusions

Knee pain while cycling can be a frustrating problem, but in most cases it can be solved with simple measures. Make sure your bike is well adjusted, gradually increase your training load and spend time strengthening and stretching your muscles. If pain persists, do not hesitate to consult a professional for a bike fitting or physiotherapy evaluation. With the right precautions, you will be able to enjoy your bike rides without pain and with greater pleasure.

READ ALSO: Knee pain: 5 tips to avoid suffering from it

Photo by Munbaik Cycling Clothing / Coen van de Broek / Tobias Bjerknes / Tim Foster on Unsplash

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2024-05-24 07:58:11
#Knee #pain #cycling #fix