Knee Pain from Cycling? Here Are Some Quick Fixes

We’re passionate about Getting More Bums on Bikes

Cycling is a fantastic way to stay active, enjoy the outdoors, and improve your fitness. There's nothing quite like the feeling of cruising on your bike. However, if you've ever experienced knee pain while cycling, you know how much it sucks

As part of Adventure Physio’s mission to get More Butts On Bikes, here are some quick fixes.

Understanding Knee Pain from Cycling

Knee pain can occur in both new and experienced cyclists and is usually caused by poor bike fit, poor pedalling technique, or overuse. Here's a breakdown of the most common causes:

1. Improper Bike Fit: Your bike should be adjusted to your unique body measurements. If your bike isn't fitted correctly, it can lead to excessive strain on your knees as you pedal.

2. Seat Height Issues: If your saddle is too high or too low, it can cause your knees to overextend or remain too bent throughout the pedal stroke, resulting in discomfort and pain.

3. Pedalling Technique: Using incorrect pedalling techniques can place unnecessary stress on your knees. This includes pedalling with too high a gear, mashing the pedals, or improper foot placement on the pedals.

4. Overuse: Overtraining, pushing too hard, or not allowing your body to recover properly can lead to knee pain. Your knee joint can become inflamed and painful if you don't give it enough time to heal between rides.

Now, let's explore some quick fixes to alleviate knee pain from cycling.

Quick Fix #1: Proper Bike Fit

One of the most important steps to prevent or alleviate knee pain is ensuring that your bike is correctly fitted to your body. Here's what you should consider:

1. Frame Size: Make sure your bike frame size matches your height and reach.

2. Saddle Height: Your saddle height is crucial for knee comfort. When your foot is at the bottom of the pedal stroke, your leg should have a slight bend in the knee, roughly 25-30 degrees. If your saddle is too high or too low, it can strain your knees.

3. Saddle Position: Adjust the saddle forward or backward to find the optimal position that allows for a comfortable pedalling motion. The goal is to balance your weight over the pedals without excessive pressure on your knees.

4. Handlebar Height: Ensure your handlebars are at a height that prevents you from overreaching, which can lead to discomfort in your lower back, shoulders, and knees.

A physio bike fitting can make a huge difference in your cycling experience and help you ride pain-free. Adventure Physio offers bike fitting services to ensure your bike is tailored to your unique needs.

Quick Fix #2: Pay Attention to Seat Height

Seat height is so important to bike fit, that it deserves its own focus. Here's how to adjust your seat height for optimal knee comfort:

1. Start with a Baseline: Set your saddle height to a rough estimate, keeping your foot level with the ground and your knee slightly bent at the bottom of the pedal stroke

2. Test the Adjustment: Take your bike for a short ride to see how it feels. If you experience discomfort in the front or back of your knee or notice your hips rocking excessively, your seat height may need further adjustment.

3. Fine-Tune: Gradually make small adjustments, raising or lowering your saddle by a few millimetres at a time. Continue testing and adjusting until you find the perfect height that provides a comfortable pedalling motion.

It’s essential to have patience during this process. Small changes can make a big difference, so don't rush the adjustment process.

Quick Fix #3: Pedaling Technique

Your pedalling technique can also contribute to or alleviate knee pain. Here's how to ensure you're using the proper technique:

1. Maintain a Cadence: Aim for a cadence (pedal revolutions per minute) of 80-100 RPM. A higher cadence with lower resistance is generally easier on your knees than grinding in a high gear.

2. Pedal Circles, Not Squares: Focus on making smooth, circular pedal strokes. Imagine pulling up with your hamstrings and pushing down with your quads. Avoid mashing down on the pedals, as this can strain your knees.

3. Foot Placement: Pay attention to where your foot is placed on the pedal. Ensure the ball of your foot is over the pedal axle. Avoid excessive toe pointing or heel dropping, which can lead to knee discomfort.
   

Quick Fix #4: Manage Overuse

Preventing knee pain also involves proper recovery and managing overuse. Here are some tips to keep in mind:

1. Rest: Allow your body time to recover between rides. Overtraining can lead to inflammation and pain in your knees.

2. Stretch and Strengthen: Incorporate regular stretching and strengthening exercises into your routine. Focus on the muscles around the knees, such as the quadriceps, hamstrings, and calf muscles.

3. Professional Help: If your knee pain persists despite your efforts, seek professional help from a physiotherapist. They can assess your condition, provide targeted exercises, and offer treatment options to address the issue.

Knee pain from cycling can be a real downer, but with the right approach, you can quickly get back to enjoying the open road without discomfort. Remember that proper bike fit and seat height adjustments are fundamental to preventing knee pain. Pay attention to your pedalling technique, avoid overuse, and prioritize rest and recovery.

At Adventure Physio, we're passionate about helping you stay active and pain-free on your cycling adventures. Our expert bike fitting services can ensure your bike is tailored to your body, reducing the risk of knee pain and other discomforts. If you're experiencing knee pain from cycling, reach out to us.