1. Cycle Like a Pro
Generally speaking, the sport of cycling is injury-free. Most professional cyclists ride the best, state-of-the-art equipment, train responsibly and take the necessary precautions to avoid injuries. Those of us who ride for pleasure can do the same. Your bike need not be expensive or the latest model on the market. It just needs to be the proper fit for your body. An ill-fitting cycle results in a variety of problems for its rider. Knee injuries are one of the most common.
2. Saddle Up
Prevent knee injuries while cycling by adjusting your saddle. An improperly placed seat puts excessive strain on your knees. A bike seat must be straight to sustain the weight of the rider at the same time it provides mobility for the cyclist to shift on the saddle. Avoid excessive tilting in either direction so you don't slip forward or place undue pressure on your body. Check the height of your seat by pedaling backwards and fully extending your knees downward. Lower the seat if your hips sway. A good rule of thumb is having a 145 to 150-degree leg extension at the lowest part of your pedal movement. Adjust the seat's fore and aft placements so when you are pedaling your front knee sits precisely atop the pedal's axle.
3. Slow Down, You Move Too Fast
The advent of nice weather brings thoughts of cycling to mind. You can't wait to get back in the saddle again and catch the breeze in your face. Beware of going too fast and too far too soon your knees will thank you for it. Bolting out of the gate on those first few rides will wreak havoc on them. Prevent early-season knee injuries while cycling by training sensibly. Limit hilly terrain. It breaks down and stresses the cartilage in your knees. Use lower gears to avoid pain in your inner knee. Increase your mileage gradually. This allows your body to recover.
4. Watch Your Legs
Check that your legs are the same length above and below your knee. Even a slight disparity can cause knee pain, since the height of your saddle is set for one leg. Put spacers beneath one cleat that fastens your shoes to the pedal to correct the problem if the differential is 2 to 8 millimeters. A discrepancy of more than one centimeter in the shorter leg may require a shorter crank arm on that side.
