While preparing your knees for biking, you need to strengthen and stretch the muscles that support your knees. The two main muscles that serve this purpose are the quadriceps and hamstrings, states the American Academy of Orthopedic Surgeons. Quadriceps are the thigh muscles that control the straightening of your knee and kneecap movement. Hamstrings run along the backside of your knee and bend your knee. Start slowly and gradually increase the exercises' length and intensity levels.
Knee Balancing
Start doing a biking knee exercise that helps to stabilize your knee. To do a knee balance, find a sturdy chair, stand upright with your feet firmly planted on the ground, and hold onto the chair's back with both hands. Slowly lift your right leg off the ground. Do not move your hips or back while doing this. Hold this position for one minute, states bigkneepain.com. Lower your leg back to the standing position. Switch sides and repeat this exercise. As you notice your balance improving, you can hold onto the surface with only one hand. When you have reached this level, start using only one finger as your support. Your goal is to reach the point where you can balance yourself without using any support. You can increase the difficulty of this exercise by shifting your weight onto the ball of your foot.
Isometrics
Start using isometrics to strengthen your muscles and support your knee. Isometrics involve you contracting your muscles, states the University of Washington Orthopedics and Sports Medicine Department. Sit in a firm chair. Move your body forward so that you are sitting on the chair's edge, states bigkneepain.com. Straighten your legs in front of you; your heels will be on the floor. Keep your knees as straight as possible and tighten both of your thigh muscles. Hold the contraction for 10 seconds. Release the tension and relax for three seconds. Do 10 more contractions, gradually building up to two or three sets of 10 repetitions.
Strengthen your hamstrings by sitting in a firm chair. Place your feet firmly on the floor, states bigkneepain.com. Pull your heels backward, but do not move them. When you do this, your hamstrings will be tightening. Hold this contraction for 10 seconds. Release the tension and relax for three seconds. Repeat this exercise 10 times.
Lunges
Lunges can get your knee ready for biking. Stand with your feet firmly planted on the ground. Move your right foot out about 2 to 3 feet, states utahmountainbiking.com. Slowly lower your body while bending your knee. Keep your chest up and do not lean forward. Your eyes will be looking forward. Lower yourself until your left knee is just off the floor, holding this position for 10 seconds. Make certain your bent knee is in line with your ankle to avoid any potential injury. Slowly raise yourself back up to the standing position. Repeat this exercise 10 times with each leg.
Hamstring Stretch
Hamstring stretching will help prepare your knees for biking. Sit on a flat surface and extend both of your legs out in front of you, states the American Academy of Orthopedic Surgeons. Do not point or flex your feet; keep them neutral. Place your palms on the floor along your sides. Slide your hands toward your ankles. Hold this stretch for 30 seconds, then slowly return to the sitting position. Repeat this exercise 10 times. Make certain you reach from your hips while stretching. Keep your back straight during this exercise.
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