Working out an indoor cycle is a type of group aerobic class in which the participants ride stationary bikes at varying tempos, speeds and resistance levels as upbeat music plays. Pain in the knees during a class is a common complaint and can be the result of several different medical conditions. Addressing these issues can help to prevent discomfort.
Anatomy
The knee joint is composed of four bones: the femur, or thigh bone; the inner shin bone; the outer shin bone; and the patella, or knee cap. The patella is a sesamoid, or floating, bone that is held in place by the patellar tendon which is formed at the end of the quadriceps muscle and inserts into the tibia. The stability of the knee joint is greatly influenced by the medial collateral ligament, lateral collateral ligament, anterior cruciate ligament and posterior cruciate ligament. The knee is cushioned by two crescent-shaped cartilages, referred to as menisci, that lie on the inner and outer surfaces of the knee.
Causes
Overuse of the knee during an indoor cycling class can lead to tendinitis of the patellar tendon or a break down of the cartilage that pads the joint. Additionally, a weakness of the quadriceps, hamstrings, hip flexor or gluteus muscles can lead to knee pain. Mechanical problems with the bike such as seat position, crank length or the rotation of your foot while in the pedal straps can be factors as well.
Prevention
Alter the seat height by dropping one pedal to the 6 o'clock position, and adjust the seat until there is a 25- to 30-degree bend in the knee. If your hips rock while you are pedaling, the seat should be lowered until you are able to achieve smooth pedal strokes. Adjust the seat forward and rear positions so that while seated on the bike, with one pedal at the 3 o'clock position, the most forward portion of your knee intersects the ball of your foot and axle of the pedal. Use a faster cadence by adjusting your resistance and pedaling 90 to 110 rotations per minute.
Treatment
Following an incidence of knee pain from indoor cycling, rest the knee as much as possible. Apply ice to the area, rotating between 20 minutes of icing followed by 20 minutes without ice on the knee for the first 48 hours after initial discomfort. Apply a compression bandage or knee brace to help keep down swelling, and elevate the knee when resting. You may also use an anti-inflammatory drug to prevent any swelling of the joint.
