Road Biking Knee Pain

Knee problems top the list of road biking injuries. Pushing a hard gear at a low cadence wears out the knees. If you are a "gear masher," try spinning at a higher cadence in a lower gear. A professional bike fit can resolve most other causes of knee pain.

  1. Anterior Knee Pain

    • Pain in the front of the knee comes from a seat that is too low or too far forward. Adjust your saddle five millimeters at a time and ride in your new position before adjusting again.

    Posterior Knee Pain

    • Pain behind the knee is usually from a saddle that is too high or too far back.

    Medial Knee Pain

    • When the knee swings inward while pedaling, it causes pain inside the knee. To correct this, move your cleat toward the inside of your shoe.

    Lateral Knee Pain

    • Pain on the outside of the knee comes from knees that splay out while pedaling. Correct lateral pain by moving your cleat toward the outside of your shoe. Post-ride stretching can alleviate iliotibial band (ITB) pain.

    Leg Length Discrepancy

    • If your legs are uneven, adjust your saddle position based on the knee that bothers you.

    Float

    • Pedals that don't allow enough heel rotation, or "float," can cause pain on the sides of the knees.