Chain Reaction Cycles Ltd.

10/27/2021 | Press release | Distributed by Public on 10/27/2021 03:23

Is cycling bad for your knees?

Cycling is a sport well known as being low-impact, providing benefits for your health both physically and mentally. One common issue for cyclists is knee pain which may make you think that cycling is bad for your knees. Cycling is great for overall health and joints but due to a few culprit's knee pain on the bike is a common issue.

What causes knee pain?

For some cyclists knee pain is a common issue, however for many only on rare occasions can pain cause problems. The knee is the most overused joint when cycling and is made of many different bones, muscles, and tissues that can be affected by overuse or poor positioning. Often pain can be caused by other issues in the body like hip and back.

The key is to identify your pain early and cure the problem before it manifests into a bigger problem. Left unchecked or untreated it can prevent you from cycling and even cause discomfort in daily tasks.

For new cyclists, it's important to remember a few common tips that can stop pain early on. Colder temperatures mixed with incorrect clothing can cause pain across the whole body. Ensure during colder weather that you wear longer bib tights or leg warmers to keep the knees warm during your ride. Also remember if you are starting is to not cycle too much too soon. Build up your strength and endurance by increasing your mileage by 10% on each ride to lessen the shock and stress on the body.

Many issues that may cause knee pain can be down to the set up of the bike or how you ride it. These issues are easily fixed and improve overall comfort and power output if corrected.

Easy measures to fix your knee pain

At Chain Reaction we have come up with some easy measures you can take to make sure your knee pain disappears:

Bike fit

Bikes come in a range of different sizes which can be configured to best fit your body. One of the biggest causes of knee pain whilst cycling is caused by a poor bike fit. There are a few things that can be done to fix this.

Saddle height is a key area, if the pain is at the front of the knee, then this suggests the saddle is too low and if the pain is at the back of your knee, then the saddle is too high. Follow the saddle height guide to ensure you are set at the optimum height. A slight bend in the knee when the paddle is at the bottom of the crank is thought of as a perfect saddle height. This is all dependent on your leg length and is not set as a standard for all bikes.

Foot position when riding a bike is key to relieving stress on your ankle and knee. Your cleats must be placed in the correct position. If angled left or right it could be forcing your heel in or outwards which will place strain on your muscles and tendons.

Saddle fore and aft (how far forward or backward the saddle is on the seat post) can also be a common culprit to knee pain. If the saddle is too far back it can cause pain in the back of the knee, therefore aim for the front of your kneecap to be in line with the ball of your foot.

To correct this, ensure your cleat is positioned on the ball of your foot and that this is directly over the pedal axle. Your cleat angle must align with the natural angle of your heels which will relieve knee pain but also improve power output.

Gearing

Gearing is a big factor in limiting knee pain. Some riders try to push too big a gear and this puts a lot of strain on your knees. Turning a big gear with a cadence between 60-75 rpm has been shown to put increasing pressure on your patella.

Aim for riding at a cadence of 90-95 rpm on a smaller gear, which is ideal for building endurance. Investing in a cadence sensor will help ensure that you are putting less stress on your knees.

Pacing

Pacing yourself during a ride is important not just for ensuring you enjoy your ride but also for your body. It's easy for cyclists to change their pace, ride faster and harder for longer, however that puts immense strain on the muscles in your legs. Prolonged efforts will over time cause wear and tear in your leg muscles which can lead to long-term injuries.

When planning your rides give yourself realistic targets for how far you can ride, if you are training make sure your intervals are not pushing yourself to extreme limits. This will help build up the strength in your muscles if you pace and plan your rides as you will know the limits you can go to.

It is also important to do appropriate warmups before taking on a ride to ensure your muscles and tissues are warmed and flowing before taking on big challenges.