The term "Easter knee" refers to the common occurrence of knee pain in cyclists in the early months of the year, around the Easter holiday. The pain can be attributed to cyclists increasing their training load too rapidly at the start of the competitive season, but cold and wet weather conditions — around Easter or at any time of the year — are another factor that may relate to seasonal knee injuries in cyclists of every level.
Causes
One of the most common causes of knee pain in cyclists is patellar tendon strain. The patellar tendon is a very short but extremely powerful tendon, playing an important role in all knee-joint movements. It extends from the bottom of the kneecap to the bony lump at the top of the shin bone and works hard whenever the knee bends and straightens under load, making it susceptible to overuse injuries from repetitive activities such as cycling. An overuse strain is more likely to occur if a tendon is tight due to cold conditions; the exposed positioning of a cyclist's knees makes this a potential hazard.
Prevention
Patellar knee strain can be prevented with proper conditioning of the knee and the surrounding muscles. This means following a progressive training program and gradually increasing the workload on the knees. Build your cycling mileage gradually and introduce activities such as hill climbing only once you've achieved an appropriate level of overall cycling fitness. A warm-up period of gentle stretches and range-of-motion exercises prior to cycling will help to prepare the body for the demands of the activity ahead; wearing long cycling pants in cold weather will also help to keep the knee joints warm.
Considerations
Other common causes of knee pain in cyclists are poor riding technique or an ill-fitting bike. For example, pedalling against a high resistance at a relatively low cadence by riding in too high a gear increases the stress being placed on the knee joint, as does riding with too high or too low a seat position. Cold weather can only exacerbate existing problems and increase the potential for injuries to occur.
Expert Insight
Exercise physiologist and cycling veteran Dario Fredrick suggests preparing for a ride in cold weather by massaging arnica oil into the skin around your knee joints and wearing leg or knee warmers. "Since tendons do not receive a direct supply of blood like muscle tissue, the body cannot regulate their temperature as well," he writes for the Velo Veneto website. "The oil serves as both a barrier to the cold and a lubricating agent, and the warmers keep both muscles and joints warm." Consult your doctor if cycling-related knee pain persists or worsens — and before self-treating any persistent knee pain.
References
- "Sports Injuries: Causes, Diagnosis, Treatment and Prevention; S. Bird, et al.; 1997
- "Sports Injuries: A Self-Help Guide"; Vivian Grisogono; 1984
- Velo Veneto; Cyling Knees in Winter; Dario Fredrick; Jan. 23, 2010
