The pain you're experiencing on the outside of the knee from cycling is likely the result of iliotibial band syndrome, or ITBS. Sometimes considered an overuse injury, it develops as a result of friction along the distal iliotibial band as it slides over the base of your femur. The repeated friction irritates the connective tissue, eventually causing inflammation and lateral knee pain.
Symptoms
The pain associated with ITBS is typically diffused over the outside of the knee, especially after long periods of sitting. During activity, however, the pain often sharpens and becomes more localized at the lateral base of your femur. The area is usually tender to the touch, and may also be accompanied by tightness along the outside of the thigh where the iliotibial band runs up to the hip.
Development
Though how this condition develops isn't well understood, it's linked to the repeated bending and straightening of the knee. As you pedal a bike, the repetitive movement causes the distal, or lower, portion of the iliotibial band to rub on the base of the femur, creating an almost constant friction that irritates the fibers. But since not all cyclists develop ITBS, the overuse of the knee is only partly to blame. Weakness in the muscles of the hip or knee can also contribute to this injury. Any muscle weakness may cause biomechanical changes in your cadence, causing the iliotibial band to press against the base of your femur, increasing friction enough to irritate and inflame its fibers.
Treatment
Self-care methods prove beneficial for many cyclists. Resting and icing the affected knee can help reduce inflammation and subsequently alleviate pain. Ice in 15-minute intervals, as longer periods of time can worsen your injury. Also reduce the number of miles you're biking to avoid further irritation of the iliotibial band, as well as stretch and strengthen the knee, thigh and hip. Talk to a doctor or physical therapist to establish the appropriate exercise routine for this injury.
Prevention
Preventing ITBS may be as simple as adjusting the saddle of your bike. If your seat is too high, you need to extend the leg further than necessary. The same can be said for saddles placed too far back on the bike. Also make sure that your bike is the appropriate size for both of your legs. Stretching and strengthening the muscles of both legs and hips can help as well.
References
- "The Physician and Sportsmedicine"; Knee Pain and Bicycling; C. Asplund, et al.; April 2004
- Sports Injury Clinic: Iliotibial Band Syndrome (Runner's Knee)
- Sports Injury Bulletin; Iliotibial Band Friction Syndrome: How to Deal With Iliotibial Band Friction Syndrome in Triathletes; Mark Alexander
- American Academy of Family Physicians; Iliotibial Band Syndrome: A Common Source of Knee Pain; Dr. Razib Khaund, et al.; April 15, 2005
