Riding an improperly adjusted or poorly sized bicycle can give you minor or serious knee problems. However, you can avoid and treat knee problems from bicycling by adjusting your bike's parts to fit your body, as well as modifying the way and amount of time you ride, especially if you are just starting out. If you experience chronic knee problems, consult a physician.
Causes
In their article in "The Physician and Sportsmedicine," Drs. Chad Asplund and Patrick St. Pierre find that bicyclists' knee problems often arise from overly intense riding and improper alignment of the saddle and pedals. Dr. Michael Sparks of the Dartmouth-Hitchcock Sports Medicine Clinic notes that these problems may cause medical conditions such as chrondomalacia patella, a softening and/or breakdown of the cartilage in the knee. If you don't get professional treatment for medical conditions such as chrondomalacia patella, adjusting your bike and riding style may not be enough to heal your knee.
Saddle Adjustments
Check your saddle height with the assistance of a friend. Have him hold the front of the bike steady while you mount and extend one leg, and then the other, pedaling backward. Your leg should be only slightly bent from straight at its most extended position, creating an angle of about 30 degrees. If your knee is completely extended, lower the saddle. If it is too bent, raise the saddle. You may also adjust the front-to-back position of the saddle.
Pedal Adjustments
The front-to-back position of your foot on the pedals also can cause knee pain. If your natural foot position on a pedal without clips or cleat attachments is farther forward or backward than your pedals currently allow, adjust the position of your clips or shoe cleats. You also may need to adjust cleat or clip positions if they rotate your foot too far inward or outward. Experiment with different foot positions if you are not sure. The one that does not cause pain is the correct one for your anatomy.
Riding Adjustments
While riding, you may wear an athletic knee brace. Use lower gears and pedal faster than you are accustomed to. Avoid standing up to pedal. According to Dr. Michael Sparks, pedaling with your knees out of line with your thighs can cause knee injury. Expert bicyclist Sheldon Brown advises watching your legs pedal to train yourself to keep your joints in line.
Prevention
Have a professional adjust your bike to fit your body and riding style. If you have recently started cycling, or are returning to biking after a seasonal or longer break, ramp up your rides slowly. Drs. Chad Asplund and Patrick St. Pierre suggest that you only increase the intensity or length of your rides if you rode during the previous week without pain. You should never increase your weekly mileage by more than 10 percent per week.
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