| Bike riding is a great way to have fun and | | | | best seat height position for you. If your |
| stay fit, but it can also be the source of | | | | bicycle is equipped with cleats, they too may |
| serious knee pain. | | | | need some adjustment. Cleats should not float |
| | | | too much internally, and should not float |
| Many cyclists complain of knee pain. It's a | | | | externally. Ideally, the cleats will be |
| condition known as IT band syndrome, a | | | | neutral. Your bike shop can help to adjust |
| painful stretching of the iliotibial tissue. | | | | your cleats using the "fit kit" method. |
| In bicycle riders, this thick fibrous tissue | | | | |
| running from the hip to the knee gets | | | | In addition to IT band syndrome, |
| stretched due to the constant up and down | | | | chondromalacia is another common |
| motion of the legs. The stretched tissue then | | | | cycling-related injury. This condition is |
| begins to rub against the bony portions of | | | | caused by the constant pressure applied to |
| the knees or hip, causing certain pain. | | | | the cartilage behind the patella. |
| | | | |
| While all cyclists are prone to IT band | | | | If knee injury strikes, try alleviating your |
| syndrome, the condition normally affects | | | | discomfort by strengthening the quadriceps |
| beginners. Rookie cyclists tend to ignore the | | | | muscles along the front of your thighs. This |
| proper care of their knees and feet, and will | | | | can be as simple as sitting in a chair and |
| ride for hours on end. Other factors such as | | | | stretching your legs. Your doctor or |
| cleat alignment, poor sitting position, | | | | physiotherapist will be able to suggest other |
| faulty saddle and hard riding can also cause | | | | strengthening exercises. Another way to |
| knee pain. Your own body anatomy can also | | | | alleviate the pain of cyclists' knee injury |
| cause knee pain. Sometimes, riding more | | | | is to avoid sideways movements while |
| slowly is the only way to reduce this type of | | | | pedaling. |
| pain. The body has more time to adapt to the | | | | |
| physical stresses when the cycling motion | | | | If you experience cyclists' knee pain, try |
| slows down. If you experience knee pain, try | | | | applying ice packs or resting your knee. It's |
| stretching before and after cycling, and | | | | important to cut down on your riding time |
| minimizing hard riding to reduce the effects | | | | until the hip or knee pain subsides, or you |
| of IT band syndrome. | | | | may risk further damage. Avoid cycling at |
| | | | high speeds or across bumpy surfaces while |
| There are changes that you can make to your | | | | your knee is on the mend. Mild stretching and |
| bicycle to help reduce cyclists' knee pain. | | | | icing before and after the ride can help keep |
| Try adjusting the seat higher or lower to | | | | the muscles loose, and it's important to keep |
| take stress off of the knees. Whether your | | | | legs warm during cold weather riding. |
| seat is too high or too low, you can | | | | |
| experience cyclists' knee pain. If the seat | | | | Cyclists' knee pain can indicate more serious |
| is too high, you'll feel the pain behind the | | | | conditions. If your pain persists or becomes |
| knee. On the other hand, a seat positioned | | | | worse, see a doctor or visit a sports clinic |
| too low can result in pain in the patella. | | | | for a complete analysis. |
| Visit your cycle shop for help in finding the | | | | |