Bike Riding Can be a Pain

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