The medial collateral ligament -- or MCL -- is a ligament found on the inner part of the knee that helps to keep your shin bone -- or tibia -- in proper positioning, according to the National Institutes of Health. Excessive pressure or stress placed on the outside portion of the knee can lead to pain or injury to your MCL. While persistent MCL pain should be examined by a physician, cycling may be a suitable alternative to high impact exercises -- such as running or contact sports.
Step 1
Plan to cycle regularly. To reap the health benefits of cardiovascular exercise -- including weight control, improved mood and the prevention of a number of diseases including heart disease, stroke and diabetes -- the National Academy of Sports Medicine recommends 30 minutes of cardiovascular exercise, five days per week. Cycling can also help to increase strength and range of motion in your knees.
Step 2
Adjust the seat height. Your knees should be slightly bent with your feet fully on the pedals when the seat as at an appropriate height. A seat that is too low can cause knee pain.
Step 3
Start in a low gear. Begin with the lowest gear possible. As you become more and more comfortable with cycling increase the gear to a harder resistance. Aim to increase the resistance on your bike once a week.
Step 4
Place your feet properly on the pedals. If you wear cleats, be sure they are properly positioned. Improper positioning of the cleats can lead to medial knee pain. When using cleats, use matching pedals and allow your foot to be positioned in its natural position. Avoid angling your foot in or outward.
Step 5
Make half circles. If MCL pain prohibits you from making full cycles with your legs, make half circles. Make half circles going forward and half circles going backwards. As your MCL pain decreases, aim to complete full cycles.
References
- Cycling Performance Tips: Leg, Hip and Knee Pain
- SheldonBrown.com: Bicycling and Pain
- National Institutes of Health: Medial Collateral Ligament (MCL) Injury of the Knee
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
