Your knees are almost constantly in use when biking, and as a result are vulnerable to injury. Bike riding can wreak havoc on your knees, creating pain in the joint and surrounding tissues. It's not always necessary to give up the sport, but you may need to adjust your routines and schedules to get some relief.
Conditions and Causes
Knee pain related to bike riding most often occurs due to overexertion. Joints and the surrounding tendons and muscles become inflamed and tender when you repeat a certain motion too much; pedaling vigorously or just for too many miles in a short period of time can lead to tendinitis or bursitis in the knee, inflammation of the patella -- your kneecap -- or stretching of the ligaments that support your knee. Tight upper leg muscles can also cause your knees to ache when you cycle. Many of the causes of knee pain are exacerbated or sometimes even created when you ride a bike that isn't adjusted correctly for your body.
Medical Treatment
Medical treatment for bike-related knee pain varies according to the diagnosis, but all treatments begin with rest. You might need to park your bike for a few days until you feel better, and then begin a reduced-mile workout to avoid re-injuring yourself. Icing and elevating swollen knees can both fight inflammation and relieve some of the pain; over-the-counter pain medication may also be recommended by your doctor. When you begin to ride again, support your knee with a elastic bandage or brace to manage swelling. Severe knee pain may require physical therapy or surgical repair before you are cleared to cycle again.
Equipment Adjustment
Adjusting the height of your seat and handlebars may be all you need to address your knee pain. You can experience joint pain if your seat is either angled too far back or too far forward, causing you to hyperextend your knee as you pedal. The same can occur in a seat that is too high or too low. Sit on your bike and put your foot on the pedals. Your knee should form a 30-degree angle when the pedal is in the lowest position; any angles that are not about 25 to 30 degrees are more likely to cause knee pain. Another factor to take into consideration is your foot placement. Placing your foot too far on the outer edge of the pedal causes your toes to point out, and can put pressure on your knees. Similarly, pointing your toes inward can have the same effect. Keep your feet facing forward and squarely set in the middle of the pedals. If you have a leg length discrepancy, your pedaling action could be uneven, causing discomfort in the knee. Building up the cleat of your shorter leg with shims can correct the problem.
Strengthening
Stretching and strengthening you hamstrings and quadriceps, both muscle groups in your thighs, can have a positive impact on your knee health. The muscles in your upper legs and surrounding your knee support the joint; the stronger you are, the less likely you will succumb to injuries while you bike. Lunges stretch and strengthen your legs, glutes and back. Stand up straight, feet together. Take a step forward with one leg; bend your knee until it forms a 90-degree angle. Keep the toes of your back leg in contact with the floor; your back knee bent but not touching the floor. Stand up straight and repeat the lunge using the other leg to step forward.
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