Most cyclists have felt a sharp twinge in one or both knees at some point. Science shows that 23-33% of cyclists have experienced knee pain at some point during their cycling careers. But it has a solution.
Most cycling-related pain comes from "overdoing it." Cycling longer and/or more intensely than the body can handle, which strains connective tissues and causes inflammation and pain.
But what about those sudden pangs that make us stop? It may seem like they came out of nowhere, but they're usually just the first noticeable symptoms of a long-term problem that can leave you wondering why your knees hurt so much. The culprit is usually the wrong equipment and/or bike position.
types of knee pain
Knee pain can be different, depending on the position of the pedal and the intensity of the exercise.
kneecap pain
When your knee hurts right in the kneecap, it's usually the result of having powerful quadriceps. Your quad muscles attach to the shin through the kneecap and when you are pedaling they can apply too much force through the joint. This can also be due to bike-specific issues, so check your saddle height; both forward and backward, as well as handlebar length.
Saddling too low will cause the knee angle to be too close together at the top of the stroke, increasing the impulsive forces pulling the patella against the femur, increasing the likelihood of tendinitis and damaging stresses on the cartilage behind the kneecap. Also, when the cranks are too long for the length of the leg, the knee joint is also too tight at the top of the drive.
How can we tell if a saddle is too low? A quick reference to check if the saddle is the correct height is by sitting down and resting your heel on the pedal, with the six o'clock position. The knee of that leg should be straight. That equates to 20 to 25 degree knee flexion.
Riding with the saddle too far forward can also cause front knee pain. Ideally, you want to position it so that the tibia, or the bony part below the kneecap, is directly over the ball of your foot, which in turn should be over the pedal spindle.
pain in the rear
Pain behind the knee is less common than pain in the front, and it's usually easier to spot where it's coming from. Basically, it is due to overextending the knee. If your saddle is too high or too far back, you may be suffering from this suffering.
This pain is also more common among riders who spend a lot of time on fixed-gear bikes; When riding stationary, we use our hamstrings to slow down the pedal stroke, which can put the biceps femoris tendon under too much load and irritate it. Giving your legs a break with some free movement from time to time can also help.
pain inside
When you feel pain on the inside (or medial side) of your knees, look down – incorrect cleat placement is often the cause. Cleat position affects, and is what determines how far apart your feet are laterally when pedaling. Ideally, the space should be such that loads from the knees to the pedals travel vertically without pushing the knee in or out, which is something that stresses the lateral ligaments on both sides of the knee and can lead to pain.
Cleats placed too close to the inside of your cycling shoes increase the distance between your feet, which can stress the internal ligaments and cause pain on the inner (or medial) sides of the knees. This may be the time to take a look at the position of the cleats. It is also advisable to check the float of the cleats. Having too much float can also lead to pain on the inside of the knee. Flotation is the ability of the foot or cleat to move freely while attached to the pedal.
pain on the outside
Pain on the outer (or lateral) sides of the knees is often caused by iliotibial band syndrome, a shooting pain that occurs when the IT band (a band of fibrous connective tissue that runs from the hip along the thigh to the tibia) becomes stressed and inflamed. Misaligned heels cause this type of pain.
This thick band of connective tissue runs from the hip to the outside of the knee joint and, when tight and irritated, can cause sharp pain on the outside of the knee. Another culprit to investigate may be the outer muscles of the lower leg. The muscles peroneal located on the outer surface of your shin may not be directly attributed to knee flexion, but they do aid in ankle flexion. When these become too tight, ankle flexion is compromised, which can lead to pain on the outside of the knee.
Usually this is the result of cleats provide very little flotation, which can cause us to get locked into a position that has too narrow a stance width and gives the rider a more “aligned” cleat position.
Can knee pain be avoided?
Of course, what you do on your bike will also go a long way in promoting or relieving knee pain.
- Heat. As with most sports, a good idea is to warm up to get the blood flowing and the muscles ready. As a general rule, try for at least 15 minutes of moderate pedaling before training hard.
- make circles. Surely you have seen videos of many professionals, and you have noticed their fast and fluid pedal strokes. Try this drill to improve your pedal stroke: The next time you ride up a hill, use a gear at least two cogs lower (hence easier) than usual. This higher cadence is easier on your joints. Think about making round circles as you pedal, not ovals.
- Accumulate kilometers gradually. Your first workout after an offseason shouldn't be five hours long. Start with a lower mileage and slowly increase, increasing your total mileage no more than 10% each week.
- Watch out for change. Your body likes consistency, so when you open some type of material, your knees tend to complain. Whether you're buying a new bike, new shoes, new pedals, or changing stem length, you'll need to give yourself time to adjust at first.
- stay warm. Riding in 10 degree weather with red and cracked knees is one factor that causes problems. Professionals often cover their legs during training when the temperature is below 15 degrees, that's why knee warmers exist! Although each person has a different tolerance, there is no problem in keeping muscles and joints warm.
- Adjust your bike well. If knee pain persists, consider readjusting your bike. And no, we're not talking about when a vendor sets your seat height. A professional bike fit should be an in-depth experience with a professionally trained installer that includes an interview process, off-bike flex testing, and on-bike measurements and adjustments. Yes, it is an investment (generally it costs around €100), but it is worth traveling without problems.