Knee cap pain is one of the most common afflictions of the cyclist. The repetitive nature of cycling can be stressful on the knees, particularly when pedaling thousands of revolutions during a typical ride. Knee cap pain in cyclists can result from a number of factors, including leg and knee misalignment as a result of poor pedaling technique or inadequate equipment.
Effects
Knee cap pain in cyclists typically occurs when the knee cap rubs against the lower end of the femur, or thighbone. Clinically known as patella femoral syndrome, this friction coarsens the cartilage under the cap and can lead to severe pain and swelling. Damage ranges from a slight abnormality on the surface of the cartilage to cartilage that has been completely worn down to the bone.
Causes
Overuse is the predominant cause of knee cap pain in cycling. On average, a cyclist pedals 5,000 revolutions per hour of riding. This constant repetition can stress even healthy knee caps; knee caps that are already injured or on the edge of injury stand even greater chance of pain. Other potential causes can include muscle weakness, age, tight hamstrings and/or heel cords, and misalignment.
Evaluation
Knee cap pain necessitates further evaluation of cycling equipment and technique. Bicycle fit should be examined to determine whether the saddle is too low or too far forward. A low saddle can cause hyper flexion in the knee and further compress the knee cap on the femur. Improper shoe position can also be to blame, as shoes with excessive rotation in either direction can heavily stress the knee cap. Improving shoe-on-pedal technique by reducing the amount of foot rotation can help prevent further injury.
Relief
Ice and rest are two tried and true sources of relief for knee cap pain. Doctors also recommend wearing a knee brace, performing low-impact thigh strengthening exercises, swimming, wearing shoes with added arch supports, and stretching the hamstrings and quadriceps to relieve pain. For more short-term pain relief, anti-inflammatory drugs can be taken.
Considerations
For the cyclist struggling with knee cap pain, a number of activities should be avoided if possible. Any activity that forces the knee to bear weight can increase pain. This can include walking up or down stairs, walking on a hill, as well as running and other sports activities. While not all of these can be avoided all the time, exercising caution when dealing knee cap pain can can help speed the road to recovery.
