Indoor cycling is a group form of aerobics that involves riding stationary bikes to upbeat music and following the changes in tempo, speed and resistance of the class leader. Pain in the knees can occur after indoor cycling much as it can from street cycling. Various medical conditions can cause knee pain from cycling, including arthritis, muscle strains, back injuries and hip disorders.
Pace
While you follow the pace of the class instructor, you can and should slow down or stop when the activity causes pain. Options include finding a beginner's class that moves at a slower pace or telling your instructor about your physical limitations. Taking time to do a thorough warm-up and cool-down will alleviate the pain in your knees. A trained instructor can advise you on the optimal pace you should follow to take care of your individual needs.
Adjustments
Adjustments to the position of the seat on the bike can alleviate knee pain while biking. Chronic conditions from cycling commonly occur from poorly positioned seats and handlebars, according to Cycling Performance Tips. If the seat is too high, you can place extensive stress on your hips that can generate pain down your legs to your knees. If the seat is too far forward, it can prevent your knees from developing a full extension. Additionally, undue stress develops on your knees if the handlebars are too far forward.
Strengthening Exercises
Strengthening exercises can help you compensate for knee pain by building muscles in your quadriceps and calves and taking some of the pressure off your knees. Isometric exercises such as squeezing your thigh muscles tightly for 20 to 30 seconds at a time strengthens the quads so they can take up more of the work of pedaling. Leg press exercises, utilizing increasingly heavier weights, builds leg muscles effectively and can help to alleviate pain when biking.
Preventive Stretching
Stretching before cycling is vital to prevent knee pain. The most important muscles to stretch are the thigh and hip muscles and tendons, the butt muscles and knee tendons. You should warm up by walking or jogging and stretch each muscle group two or three times before getting on the bike. Stretching after a class also is important to prevent lingering pain or stiffness. Stretching before the class is especially important if you have had a knee injury or you are older, since flexibility decreases with age.
