Joint pain is a common complaint of cyclists. Knee pain can be especially bothersome and even crippling during a bike ride, as your knees are constantly flexing and extending while you pedal. Hurt knees on a bike ride can be caused by a variety of factors and range in severity.
Anatomical Issues
A number of anatomical issues can lead to hurt knees during and after bike riding; two of the most common reasons are tightness or weakness of the muscles. The hamstrings and quadriceps, muscles in your thigh, as well as your buttocks muscles and those in your hips, are all worked very hard when you pedal. If the muscles are not stretched well enough, strain is put on your knees. Similarly, having a wide pelvis for your frame can also cause a chain of events: The positioning of your pelvis and hips while you sit on the saddle affects the positioning of your legs and knees, and can thus make your knees hurt. Leg length discrepancies may also contribute to hurt knees during biking. Some triggers go unnoticed during everyday activities or even walking but can flare up during cycling.
Equipment Issues
You might experience knee pain if your bike is not set up to accommodate your body correctly. The ideal positioning of the bike seat, or saddle, forces your knee to create a 25 to 30 degree angle when your bottom foot is in the lowest pedal position. If the seat is too high, causing a more acute angle, or too low, creating a wider angle, your knee is not in the proper position for pedaling and can become strained. Experiment with the angle of the saddle as well: a seat that is angled up or down too much can also cause over- or under-extending of your leg that can make your knee hurt. Keep your feet straight with your toes pointing forward if you wear cleats for cycling. Turning your cleats---and your foot---inward or outward can put pressure on the iliotibial band, the tendon that extends from your thigh to just above your knee, and lead to discomfort.
Training Issues
Your knees may hurt because you have changed your cycling routine. Your joints can be negatively affected by steep hills or overuse; and stepping up your distance quickly instead of gradually can cause knee pain because your body is not accustomed to the new workout. Change your pace and training methods gradually to avoid knee injuries.
Considerations
Due to the wide range of possible reasons for knee pain during bike riding, it's important to consult a doctor before self-diagnosing the problem. Rest is a solution to many sources of knee pain, and stretching to work through the pain may cause more damage. If your knees continue to hurt whenever you get on your bicycle, see a professional for advice.
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