Health benefits of using a bicycle
 

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Bike Riding Can be a Pain

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




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