How to avoid sore knees when cycling

A bike is a great way to build aerobic capacity without the impact that jogging has. Cycling does have certain risks. The legs and knees go through excessive forces during the constant power output required for high capacity workouts.

Finding the right bike fit, saddle position and riding technique can help to prevent mild pain while riding, but if the pain becomes worse, see a doctor to make sure that you do not have any serious injuries.

Bicycle Fit

Poor bicycle fit is often the reason for cycling pain. Positioning, stretching, training, and equipment changes will not work as they should unless your bike fits you to start off with. If you are looking for a new bike frame, consider a professional fitting session. If you have had your bike for years, it might help to get a skilled technician to check out your form.  Sometimes getting the proper fit can relieve pain.

Saddle Position

Knee pain often comes from over- or under-extension of the legs pedaling. This can often be corrected with just a few millimeters of adjustment. The proper position of a saddle should allow your knee to bend thirty degrees when you are at the bottom of the pedal stroke. You can adjust your saddle depending on the type of pain you are experiencing. If you have pain in the patellar tendon on the front of your knee it normally means that your saddle is too low. If you have pain in the tendons behind your knee it normally means the seat is too high. Making the correct adjustments needs to be done in small intervals.

Pedaling Technique

A good pedal stroke is very important in keeping form on your bike. It can even help to prevent injuries due to stress. When you pedal it should be smooth and even. It should not that fast that it makes you bounce in the saddle. The position of your knees should also be taken into consideration when peddling. They should be vertically aligned with your pedals.

Recovery

Set aside some time in your daily workout to cycle easy at the end. Take ten minutes or stretching before you go to take a shower. Keeping your muscles, tendons and ligaments in good alignment will help to prevent knee pain that could come from imbalanced tendons or tight muscles.