How to Reduce Knee Problems While Bicycling

While the bicycle provides an excellent low-impact aerobic workout, muscle and joint problems can develop from riding, and the knee is no exception. There are several common sense things you can do to help prevent knee problems from occurring as a result of cycling. Some are quick fixes, and others require a more systematic approach.

Things You'll Need

  • Bicycle
  • Bike fitter
  • Personal trainer
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Instructions

    • 1

      Make sure your bicycle is fitted properly. Adjust your seat until you have a slight bend in your knee when the pedals are at the 6 o'clock position. For more refined position adjustments, check with your local bike shop about fitting services. A bike that is properly adjusted for the rider creates the least amount of stress on the joints when you're riding, including your knees.

    • 2

      Check the fit of your bicycle shoes and your pedal's "float." A bicycle shoe that is too loose will let your foot slip when the shoe is clipped into the pedal. This can create torsional or shearing movements which can aggravate knee problems. Make sure your shoe fits snugly. Additionally, some pedals allow "float," or side to side movement of the foot while pedaling, while others keep the foot securely locked into position. There's no hard or fast rule about which is best, but if you have knee problems, it may be worthwhile to check with a orthopedic specialist used to working with cyclists for a recommendation.

    • 3

      Spin more, mash less. Staying in lower gears and spinning the pedals at higher RPMs, versus working a harder gear with more stress on the knee is an excellent strategy to follow if you're trying to reduce stress on the joints in your legs, particularly the knees.

    • 4

      Work your knees when you're off the bike. Conditioning work, especially in the off-season, is a great way to strengthen the knees and avoid problems later. Consult with a personal trainer for a systematic approach, but a regimen of squats, knee extensions and similar exercises will pay off in improved muscle strength around the knee.