Riding Away Knee Pain
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Cycling is a great way to stay fit, but it can also be the cause of pain and discomfort. Many cyclists complain of knee pain. It's a condition known as IT band syndrome, a painful stretching of the iliotibial tissue. In bicycle riders, this thick fibrous tissue running from the hip to the knee gets stretched due to the constant up and down motion of the legs. The stretched tissue then begins to rub against the bony portions of the knees or hip, causing certain pain. While all cyclists are prone to IT band syndrome, the condition normally affects beginners. Rookie cyclists tend to ignore the proper care of their knees and feet, and will ride for hours on end. Other factors such as cleat alignment, poor sitting position, faulty saddle and hard riding can also cause knee pain. Your own body anatomy can also cause knee pain. Sometimes, riding more slowly is the only way to reduce this type of pain. The body has more time to adapt to the physical stresses when the cycling motion slows down. If you experience knee pain, try stretching before and after cycling, and minimizing hard riding to reduce the effects of IT band syndrome. Making changes to your bicycle might also help to reduce cyclists' knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists' knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the "fit kit" method. In addition to IT band syndrome, chondromalacia is another common cycling-related injury. This condition is caused by the constant pressure applied to the cartilage behind the patella. Strengthening the quadriceps muscles along the front of the thigh can help to relieve the discomfort. Physicians recommend simple exercises, like sitting on a chair and stretching the leg. Avoiding sideward movement while pedaling can also help lessen the pain. If cyclists' knee pain strikes you, apply ice packs or rest your knee. You'll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It's also important to keep your legs warm during cold weather riding. In some cases, cyclists' knee pain can be an indication of more serious conditions. See a doctor or visit a sports injury clinic if your pain is persistent or becomes worse.
Cycling is a great way to stay fit, but it can also be the cause of pain and discomfort. Many cyclists complain of knee pain. It's a condition known as IT band syndrome, a painful stretching of the iliotibial tissue. In bicycle riders, this thick fibrous tissue running from the hip to the knee gets stretched due to the constant up and down motion of the legs. The stretched tissue then begins to rub against the bony portions of the knees or hip, causing certain pain. While all cyclists are prone to IT band syndrome, the condition normally affects beginners. Rookie cyclists tend to ignore the proper care of their knees and feet, and will ride for hours on end. Other factors such as cleat alignment, poor sitting position, faulty saddle and hard riding can also cause knee pain. Your own body anatomy can also cause knee pain. Sometimes, riding more slowly is the only way to reduce this type of pain. The body has more time to adapt to the physical stresses when the cycling motion slows down. If you experience knee pain, try stretching before and after cycling, and minimizing hard riding to reduce the effects of IT band syndrome. Making changes to your bicycle might also help to reduce cyclists' knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists' knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the "fit kit" method. In addition to IT band syndrome, chondromalacia is another common cycling-related injury. This condition is caused by the constant pressure applied to the cartilage behind the patella. Strengthening the quadriceps muscles along the front of the thigh can help to relieve the discomfort. Physicians recommend simple exercises, like sitting on a chair and stretching the leg. Avoiding sideward movement while pedaling can also help lessen the pain. If cyclists' knee pain strikes you, apply ice packs or rest your knee. You'll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It's also important to keep your legs warm during cold weather riding. In some cases, cyclists' knee pain can be an indication of more serious conditions. See a doctor or visit a sports injury clinic if your pain is persistent or becomes worse.