Cyclists’ Knee Pain

It’s true, riding a bicycle can be a real pain in the leg.

Most cyclists complain of knee pain.  It’s a condition commonly known as IT band syndrome, a painful stretching of the iliotibial tissue.  In bicycle riders, this thick fibrous tissue running from the hip to the knee gets stretched because of the constant up and down motion of the legs. The stretched tissue then begins to rub against the bony portions of the hip or knees, causing certain pain.

Beginning cyclists ordinarily complain of IT band syndrome pain.  These rookie riders can cycle for hours without giving due respect to the needs of their knees and feet.  Other causes of knee pain are poor sitting position, hard riding, cleat alignment  or a faulty saddle. It can even be an outcome of simple body anatomy.  The only way to lessen this pain is to ride more slowly.  This gives the body more time to adapt to the physical stress of cycling. Minimizing hard riding and stretching before and after riding can also help reduce the effects.

Making changes to your bicycle might also help to lessen cyclists’ knee pain.  Adjusting the seat lower or  higher can be beneficial in taking stress off of the knees.  Cyclists’ knee pain can happen when the seat is too high, or too low. If the seat is  too low, and pain develops in the patella; too high, the pain will be felt behind the knee.  The only way to get the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may require some adjustment as well.  Cleats should not float too much internally, nor should they float externally.   The best cleat position is neutral.  The shoe position can be verified at your bike shop, and adjusted using the “fit kit” method.

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Another common cycling-related injury is Chondromalacia.  The constant pressure that’s applied to the cartilage at the back of the patella causes this condition. Strengthening the quadriceps muscles along the front of the thigh can help to relieve the pain or discomfort. Physicians suggest simple exercises, like sitting on a chair and stretching the leg. Avoiding sideward movement while pedaling can also help reduce the pain.

If you experience cyclists’ knee pain, try  resting your knee or applying ice packs.  It’s important to cut down on your riding time until the knee or hip pain subsides, or you may risk further damage.  Avoid cycling across bumpy surfaces or at high speeds while your knee is on the mend.  Icing and mild stretching before and after the ride can help keep the muscles loose, and it’s essential to keep legs warm during cold weather riding.

Cyclists’ knee pain can be a sign of more serious conditions.  If your pain refuses to go away or even becomes worse, see a doctor or visit a sports clinic for a complete analysis.

Tagged with: biker's injury • biker's knee pain

Filed under: Pain and Comfort