Many cyclists are quite passionate about their sport, and they spend a lot of time in the saddle. Unfortunately, this dedication can lead to overuse injuries, such as biking knee pain. Weak muscles and tight tendons may cause knee pain, although incorrect bicycle adjustments, such as a low seat, can aggravate the knee.
Anatomy and Force
Leg-length discrepancy, iliotibial band (ITB) syndrome and other misalignments and areas of tightness can contribute to biking knee pain. Consulting a doctor can rule out arthritis, meniscus tears and other injuries. A chiropractor can work with alignment issues, both in the back and hips, that can affect the performance of the knee. Stretching helps ease tightness. Proper gearing can also ease pain. Switching to easier gears decreases the force on the knee and can ease the pain while riding.
Bike Saddle Position
Many cyclists incorrectly position the saddle, which often leads to biking knee pain. Positioning the saddle too far forward or back affects the angle of pressure on the pedals. This can lead to imbalanced use of the knee, either the front or the back. Saddle height must be adjusted so that each knee is slightly bent when the pedal is in the lowest position. A saddle that is too high leads to pain in the back of the knee, while a low saddle causes pain on the front of the knee.
Foot Angle
Some cycling shoes have cleats that attach to the pedals. This allows the rider to pedal more efficiently and to apply more power. Cleat placement can be adjusted to allow proper alignment of the foot and knee for the individual. If this angle is not correct, it can lead to knee pain. Some types of clipless pedals have "float," which allows the foot to find its proper angle while reaping the benefits of clipless pedaling. Even with float, it is beneficial to try different cleat positions to find what works.
Crank Arm Length
The crank arms are the part of the bike to which the pedals attach. The crank arms come in different lengths. If they are too long, they can cause stress on the whole knee. As with saddle height, long crank arms may require that the knee completely straighten to complete a pedal stroke.
Lateral Knee Movement
Chondromalacia is damage to the cartilage in the lower part of the knee. It can occur from lateral motion of the knee. The late Sheldon Brown of Harris Cyclery in West Newton, Massachusetts, said that many cyclists pedal with a side-to-side knee motion rather than straight up and down. Proper strengthening of the quadriceps muscles can help the knee track correctly and minimize lateral motion.
