Knee Health

KNEE HEALTH

Cycling is generally considered a low-impact sport, and it is often recommended for people with knee problems. However, poor bicycle fit or training errors can lead to knee pain and injuries. The knee is the most commonly injured joint in cyclists.

Common Causes of Knee Pain

• Incorrect saddle height: A saddle that is too low forces excessive knee bend, while one that is too high causes the hips to rock and strains the outer knee. This is the most common cause of cycling knee pain.
• Incorrect cleat position: Cleats positioned too far forward place more stress on the knee.
• Low cadence / too high a gear: Grinding a heavy gear at low cadence puts much more stress on the knee joint than spinning a lighter gear at a higher cadence.
• Too much, too soon: A rapid increase in training volume or intensity is a common cause of overuse injuries.

Prevention and Treatment

• Get a professional bicycle fit.
• Pedal at a higher cadence (80-100 RPM).
• Increase training load gradually.
• Strengthen the muscles around the knee (quadriceps, hamstrings, glutes).
• Rest and ice for acute pain. Consult a sports medicine doctor for persistent pain.