More and more people are choosing outdoor sports as a way to spend their free time. In particular, the popularity of cycling is increasing. There is nothing strange about it - the weather generally favors cycling, there are more bike paths, and there is no shortage of new places to discover. However, there are times when people who choose cycling complain of knee pain. What is the cause of this discomfort and how can it be managed?
If you cycle a lot, it's better to take care of your knees. Make sure that the saddle and handlebars are properly adjusted, and also exercise at home and go on light rides. It is also worth visiting a bike fitter or physiotherapist.
Cycling is considered one of the healthiest and least taxing physical activities for the skeletal system. While cycling may not have as beneficial an impact on the body as swimming, for many people - for example, those struggling with overweight - it is definitely healthier than running, tennis, or team sports. Cycling improves both physical and mental health. There are truly many benefits, which is why two wheels are recommended for many conditions, such as knee osteoarthritis.
Cycling as a remedy for knee osteoarthritis
Long-term strain on the knees is unfortunately the price of too intense participation in many sports, which over time limits the natural mobility of the limbs. What's worse, playing football or lifting weights accelerates the degeneration of cartilage, and that's how knee joint degeneration, or knee osteoarthritis, occurs. And cycling? Cycling, unlike many sports activities, is actually recommended by doctors, rehabilitators, and physiotherapists. Why? Because light pedaling not only does not burden the knees, but also accelerates the regeneration of damaged cartilage, and additionally - improves range of motion and stabilizes the knee and hip joints. The joint cartilage of cyclists is systematically activated, massaged, and stimulated. Even people who train cycling professionally often go on short, light rides to accelerate muscle recovery.
Does cycling strain the knees?
Although cycling can be healthy for the joints, the question of whether cycling strains the knees remains valid. In order for cycling to be beneficial, it must be done with care and moderation. Therefore, if the body has been prepared for the effort before the first ride, knee pain after cycling should not occur. Following this line of thought - spending the winter on the couch is not a good idea to start spring with a ride of several dozen kilometers. You can expose yourself to injury, for example - patellar tendinitis. Therefore, training beyond one's capabilities is not recommended, especially in the mountains. Too long and intense riding, especially in the wrong position, can lead to knee strain, and consequently - to the development of inflammation and pain. However, these discomforts can be alleviated by riding with a high cadence on flat terrain.
Knee strain may occur after intense training.
Causes of knee pain after cycling
Usually, the cause of knee pain during cycling is improper leg work. It results from an unevenly developed muscle group compared to its antagonistic group. An example is an overly developed thigh adductor and a weakly developed thigh abductor. In such a situation, a cyclist may experience a stabbing pain on the inner side of the leg.
Another cause of joint discomfort, which cyclists often underestimate, is low temperature. As soon as winter is over and the first warmer days come, many cyclists jump on their saddle in short cycling shorts, with bare knees. The muscles of the lower limbs work intensively during cycling, which effectively warms them up, and as a result - cyclists do not feel cold. However, the knees are not protected by fatty or muscular tissue, so they are much more prone to cooling and various ailments.
Among other causes of knee pain during cycling can be:
- saddle or handlebars set too low - this can lead to discomfort in the neck, arms, back or knees.
- improper cleat positioning if you are using SPD pedals. Furthermore, even well-positioned cleats may have too little play.
How to prevent knee pain after cycling?
To minimize the risk of knee pain, three recommendations can help:
- Adjust the bike to your body.
- Use exercises and recommendations from a physiotherapist.
- Follow an appropriate training plan.
If you feel knee pain, it is best to visit a physiotherapist.
The first condition for healthy cycling is to adjust the bike to your body. If you want to comprehensively take care of your posture on the saddle and have no doubts about the proper setup, it is best to visit a bike fitter. A qualified specialist will check the position you occupy and recommend changes in the arrangement of bike components. You can also take action on your own and - depending on the knee pain you experience after cycling - try different solutions:
| Where does it hurt? | Solution worth trying |
|---|---|
| Front of the knee | Raise the saddle |
| Back of the knee | Lower the saddle |
| Side of the knee | Feet outwards (cleats inwards) |
| Middle of the knee | Feet inwards (cleats outwards) |
| Achilles tendon or calf | Feet forward (cleats backward) |
| Arch of the foot | Feet backward (cleats forward) |
Is the pain still present? In that case, do not use cold compresses, ointments, medications, or injections that only mask the discomfort. Instead, go straight to a physiotherapist. A specialist will quickly assess the situation and recommend a series of strengthening exercises to strengthen the weaker muscle group. There is no point in gritting your teeth and continuing to suffer - clearly something is wrong. The physiotherapist will determine exactly where the discomfort comes from and how it can be eliminated.
Knee pain can also result from using gears that are too high.
Next, it is worth implementing an appropriate training plan that takes into account your cycling abilities and the recommendations of the specialist. Measure your strength against your intentions. Do not overdo the intensity or the killer distances. Everything in due time. The load should be gradually increased, and when knee pain occurs during cycling, you should limit your rides, and perhaps even visit a physiotherapist.
Knee pain map - areas of discomfort after cycling
It is worth determining the nature of a given ailment. For this purpose, knowledge of the locations of various knee joint disorders will be helpful. Each ailment has a characteristic location, which allows for the creation of a helpful pain map. Cyclists' knees are most often prone to overuse in the area of the patella and fascia, which is the connective tissue membrane that covers the muscles and joints.
PFPS - patellofemoral pain syndrome (runner's knee)
If you cycle a lot and experience pain in the area of the patella, there is a high probability that you have patellofemoral pain syndrome. PFPS, as this condition is commonly referred to, has a simple cause. It involves the underdevelopment of the vastus medialis oblique muscle (VMO) in relation to the muscles on the outer side of the thigh. As a result, the patella is misaligned, which can discourage you from getting on the saddle.
Cyclist's knee after cycling
Pain under the patella that occurs after cycling is known as "cyclist's knee". It is inflammation of the patellar tendon, which results from too intensive riding or using gears that are too heavy when the skeletal system cannot handle such high loads. This condition can also indicate an incorrect position on the bike.
Pain on the inner side of the leg can result from improperly positioned cleats.
Spring knee of a cyclist
Spring knee is the term used to describe knee pain that is felt in the upper part of the patella. It is so troublesome and unpleasant that at some point it prevents further cycling. Spring knee is the result of overuse of the patellar ligament. It most often occurs at the beginning of the cycling season.
Twisted knees during cycling
One of the most common causes of spring knee (but also other ailments) is cycling with partially exposed legs. Although the muscles are warmed up, the exposed knees are cooled down, which makes joint movement difficult. Therefore, it is worth wearing at least 3/4 shorts during the transitional period. Leg warmers are also a good idea.
Fascial Friction Syndrome - Result of Improper Saddle Positioning
Fascial friction syndrome (also known as iliotibial band syndrome or ITBS) is characterized by intense pain on the outer side of the knee. The tight iliotibial band, which encompasses the muscles of the thigh, compresses the innervated connective tissue, causing the pain. This is the main cause of knee pain after cycling. The condition is often the result of weak gluteal muscles, particularly the gluteus medius and gluteus maximus, due to an improperly positioned saddle. Other causes include narrow leg positioning during cycling and asymmetry in body structure, which can result from muscle imbalance.
Exercises to Strengthen Knees after Cycling
Fortunately, exercises and treatments have been developed over the years to help alleviate knee pain after cycling. The primary goal is to build strong muscle tissue. In particular, the quadriceps muscles are important for effective knee strengthening, as cycling puts strain on the joints that are not well-protected by surrounding muscles. The best exercises for developing the vastus medialis oblique (VMO) are single-leg squats on an unstable surface. The other foot, with toes pointing upward, is lifted and lowered below the point of support of the first foot. These exercises are beneficial for jumper's knee and patellofemoral pain syndrome.
To avoid injuries while cycling, it is important to ensure that your bike components are properly adjusted. The saddle height is particularly crucial for knee health.
Unfortunately, muscle-strengthening exercises alone are ineffective for patellofemoral pain syndrome (PFPS). First, it is necessary to loosen the lateral structures of the knee and restore proper alignment. To achieve this, focus on keeping your leg straight whenever possible. Additionally, give yourself a week for massage and stretching before building the medial muscle mass. Specialists discourage taping the patella to prevent it from shifting during cycling, as the tape cannot withstand the tension during the ride.
During muscle strengthening, it is important not to neglect the core, which helps alleviate strain on the limbs. The abdominal muscles, in particular, are crucial. Therefore, performing planks, or planking, is beneficial. Lie face down on the floor, supporting yourself only on your forearms. You can hold the position and then transition to a side plank, with one forearm supporting your body. Straighten the other arm toward the ceiling and place the foot on that side on top of the other foot. Increase the number of repetitions over time.In cases where inflammatory pain arises due to knee strain, applying cold compresses is the best approach. Various types of pain-relieving and anti-inflammatory ointments can also be helpful. After each ride, it is important to stretch and massage large muscle groups. However, the most crucial aspect is allowing sufficient time for recovery. Give your knee a chance to recover after each training session.