Bicycling Knee Problems

Although cycling is easier on the knees than most sports, it's still possible to suffer knee pain from cycling. Problems caused by an ill-fitting bike or poor pedaling form can be remedied, however. Getting a professional bike fit and doing some targeted strengthening exercises are good ways of addressing bicycling knee problems.

  1. Significance

    • Cycling is generally less taxing on the knees than other fitness activities because there is no impact on the joints and because knees are not irritated by the smooth circular motion of pedaling. Any knee pain that does development, however, can be tended to effectively and quickly.

    Types

    • The most common type of knee pain suffered by cyclists is chondromalacia, which occurs when the cartilage beneath the kneecap becomes inflamed from overuse or injury. Symptoms of chondromalacia include a dull, aching pain, stiffness, a grinding sensation and pain when ascending or descending stairs. One way to avoid and treat chondromalacia is to strengthen the quadriceps through targeted exercises (see Resources).

    Prevention/Solution

    • The best way to prevent knee pain from cycling is to fix the fit of your bike. When buying a bike, be sure a professional customizes all the elements of the bike to your body, including distance to the handlebars, crank length, shoe cleat adjustments and saddle height. A bad fit is likely to cause you pain not only in your knees, but elsewhere in your body. Another major cause of knee pain is using too-challenging gears when cycling. Using a gear that is harder than necessary for the incline you're navigating will put excess strain on your knees, and over time, will lead to pain. Use a gear that allows you to spin comfortably, whatever the incline. Finally, check your form when cycling to make sure your knees don't move sideways when pedaling, but only in an up-and-down motion. Sideways movement can increase the irritation of the cartilage in the knee.

    Considerations

    • Suffering from chondromalacia or other knee ailments doesn't mean you have to stop cycling. However, consider alternating your cycling workouts with strength training and swimming, both of which will improve leg strength and overall fitness while avoiding irritation from the repetitive pedaling motion. Temporarily decreasing cycling mileage and intensity can also help alleviate the pain until the inflammation subsides and you have had an opportunity to strengthen the complementary muscles, such as the quadriceps and hamstrings.

    Time Frame

    • Many cyclists develop knee pain early in the cycling season because they start too fast as soon as spring weather allows it. Begin the cycling season moderately and your knees will be more likely to allow you to stay on the road for the long haul.