According to Dr. Chad Asplund, lead author of a 2004 article about knee pain and bicycling in "The Physician and Sportsmedicine," knee pain is classified as one of the most common complaints among cyclists. Knee pain is often the result of overuse when riding a bicycle, but it can be managed in many cases through proper positioning of your bike pedals, seat and handlebars.
Step 1
Schedule an appointment with your doctor if you suffer from severe or persistent knee pain while bicycling. Inflammation or straining of the tendons and ligaments near the knee may require you to take a temporary break from biking while you heal. As described in the April 2004 issue of "The Physician and Sportsmedicine," your doctor may advise you to ice your knee, use compression bandages and take pain medication before slowly getting back to your cycling.
Step 2
Adjust your bicycle to take some of the strain off of your knees, according to RoadCycling.com. People who have knee pain when bicycling often sit on a seat that is too high or too low for their overall height and leg length. Wearing your biking shoes, take a metric measurement of your inseam with a tape measure. Multiply the number in centimeters by 0.883. The result is the ideal distance from the top of your bike seat to the bottom bracket of the pedal. To relieve knee pain, your handlebars should also be at a height that prevents you from rocking your hips--thus over-stretching your legs--when you ride.
Step 3
Position your feet correctly on the pedals to reduce knee pain while cycling. If your foot is rotated in or out too much, you could be putting extra pressure on your joints as you ride. Make sure the ball of your foot is centered over the axle of the pedal.
Step 4
Knock your riding down a gear or two if you experience knee pain. Medical insurance company Group Health Cooperative explains that lower gears allow you to pedal more quickly and may relieve stress on the knee. Aim for 70 to 100 strokes per minute to alleviate your discomfort.
Step 5
Ride a recumbent bike instead of an upright bike if you experience consistent knee problems when riding. A recumbent bike allows you to sit naturally in a bucket seat. Your knees are level with the rest of your body and are less prone to discomfort and strain when using a recumbent bike.
Things You'll Need
- Ice
- Compression bandages
- Pain medication
- Tape measure
- Recumbent bike
