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01/17/2022
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Why Does My Knee Hurt after Biking? Everything You Need to Know about Knee Pain!

cycling knee pain

If you are a frequent cyclist and have ever experienced knee pain after biking, then know that you aren’t the only person who has experienced this problem. Some studies have shown that approximately 25-33 percent of all cyclists (including amateurs and professionals) have ever suffered from pain in their knees. But alas, not everyone pays due attention to this problem, because of which the pain can develop into more serious problems. Today we will talk with you about the problem of cycling knee pain, help you figure out what to do about it, and show examples of pain prevention.

Is Cycling Bad for Your Knees?

It is clear that if you ride a bike correctly, then nothing should worry you about big problems, except for muscle strength (which is normal). If you don’t follow the correct technique, when the weight is distributed to the correct parts of the body, then problems can arise not only with the knees.

But by the way, not everything is as bad as it seems. Is riding a bike good for knee pain? Yes, for those people who have problems with osteoarthritis of the knee, a little exercise from cycling can even be beneficial. Your knees would always be in good shape, constant pain would torment you less, and endurance would also increase.

Why Do My Knees Hurt When I Ride My Bike?

The bicycle is considered safe enough for the knee joints, and even useful under moderate load. It is recommended for arthrosis of the knee joints, small and medium loads significantly reduce pain and improve joint function. Here, unlike running, there is no axial and shock load.

But it all depends on the amount of training on the bike and their intensity. The occurrence of pain can be affected by a sharp increase in the load or a change in the settings and settings of the bike. There are two more overload syndromes in cyclists:

  • friction syndrome of the iliotibial tract ー pain on the outer surface of the knee joint;
  • crow’s foot tendonitis ー pain along the inner surface.

Pain in the knees after cycling most often begins due to improper placement of the saddle and pedals, as well as pedaling technique. These are the mistakes that appear with an increase in the volume and intensity of training.

One of the most common mistakes that cause painful knees after cycling is a low saddle setting or moving the saddle too far forward. It is believed that the most optimal setting is when the pedal is at 6 o’clock (that is, in the lowest position), the angle of flexion in the knee joint is 25 degrees. The too-wide setting of the feet can lead to pain in the knee joint with an intense load.

What If You Don’t Treat Knee Pain When Cycling?

knee pain after biking

If you don’t treat internal and inside knee pain cycling, then constant pain would soon discourage the desire to play sports. With prolonged pain syndrome, premature wear of the cartilage of the patella and femoral condoles may begin, which would lead to arthrosis of the knee joint and the progression of pain.

It is important to understand that in the vast majority of cases, the solution is quite simple, and the effect of the treatment is achieved fairly quickly if you don’t delay the treatment.

As a rule, cyclists don’t reach the last stages of arthrosis, when a person is no longer able to climb stairs on his own. But there are no limits to perfection: a horror story of a super-randonneur (a person who traveled 200, 300, 400, and 600 km official marathons in one season), who finally killed his knee joints, is walking on the Internet. Don’t make stupid mistakes, approach cycling with common sense, folks. Don’t fall for long-distance offers until you’re past the rolling-in stage, with a new roll-in every spring, even if you played some sport in the winter. Curb your excitement, because often health is spoiled precisely when they cannot stop in time.

What If My Knees Hurt after Biking?

In total, there are a few basic recommendations that you should do if you are faced with top-of-knee pain cycling. You can choose any of them that would be more convenient, or follow as many points as possible to be sure of the correct treatment. These are the points:

  1. Ideally, you should immediately reduce the load and consult a sports medicine specialist. It is useful to start and figure out on your own what might be wrong: to assess the position of the saddle, pedals, and feet, because then the doctor would still need this information. We must remember if there were any injuries of the knee joint in the past, take into account age. The cause of knees hurt from cycling may be a degenerative rupture of the meniscus, the progression of arthrosis, and so on, and only a doctor can establish this.
  2. Sometimes, with certain symptoms, an MRI is recommended to exclude structural damage from high-intensity exercise. MRI subsequently needs to be correctly interpreted to distinguish between changes that all people have from those that are clinically significant.
  3. Orthopedic testing is also of great importance. Thanks to him, sometimes even before the MRI, you can correctly establish the diagnosis and cause of pain.
  4. With intensive cycling, it is recommended to perform special exercises that can reduce the negative effect of a monotonous long and intense load. These exercises include:
  • inner quad workout: wide-stance squat with a fitness band above the knees to tighten the hips;
  • stretching the iliotibial tract, which runs along the outer side of the thigh: it can be rolled out on a massage roller and stretched while standing;
  • hip abductor training: leg raises with a band around the hips, planks with leg raises, exercises on simulators for the abductors.

How to Avoid Cycling Front Knee Pain?

inside knee pain cycling

Prevention of problems with knee pain while cycling consists of a rational approach to increasing the volume and intensity of training and exercises to strengthen working muscles.

Cycling is a fairly safe exercise, but it still makes sense to increase the load gradually. For more professional cycling, it is worth considering the individual selection and installation of a saddle, pedals, spikes. Avoid too low saddle position, too wide or narrow foot stance, knee in or out when pedaling.

Attention should be paid to general physical preparation, that is, training and stretching the basic muscles: quadriceps, hamstrings, hip abductors, and gluteal muscles. Well, now you know what to do if you ask yourself “why does my knee hurt after biking”. We recommend taking preventive actions even if you are no longer worried, or didn’t care at all. This would help you keep important areas of the body always in good shape. If you feel like your knees are sore after biking isn’t going away, see a doctor who can help you sort it out. Take care not only of the serviceability of the bike but also of your body, then trips would always be a thrill!

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