Riding Away Knee Pain on Your Bike

Riding a bicycle can be a real pain in the leg.

Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious pain.

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

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

Chondromalacia is another common cycling-related injury. The constant pressure that’s applied to the cartilage behind the patella causes this condition.

Try strengthening the quadriceps muscles along the front of the thigh to relieve your discomfort. Some doctors recommend simple exercises, like sitting on a chair and stretching the leg, to strengthen the quadriceps. Avoid sideward movement while pedaling to help ease your pain.

If cyclists’ knee pain strikes you, apply ice packs or rest your knee. You’ll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It’s also important to keep your legs warm during cold weather riding.

Cyclists’ knee pain can indicate more serious conditions. If your pain persists or becomes worse, see a doctor or visit a sports clinic for a complete analysis.

Benedict Neel is a regular columnist for several popular web sites, on recreation and outdoor recreation topics.

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July 10 2008 | cycling | No Comments »