Living in London we are privy to some of the best cycling routes so it is no surprise to see our local roads and pathways busy with bikes.
But despite it being a low impact form of exercise, the repetitive nature of cycling can cause problems.
Knee pain can be common whether cycling for leisure, racing or commuting. But with a few tweaks and more awareness – it can be avoided.
How can you avoid knee pain whilst cycling?
Consider the following three areas: 1: Anatomy; 2: Bike set up; 3: Over training.
1] Anatomy factors can mean:
• Leg length discrepancy
• Internal tibial rotation
• Muscle weakness or imbalance –especially in the quads , hamstrings and gluteal muscles
• Muscle tightness –especially in the hip flexor muscles and ITB
• Spinal stiffness
• Foot posture problems
2] Bike set-up – typical factors can be:
• Wrong seat height –Too high /too low
• Seat tilt
• Foot clip or cleat position
• Frame size
These issues can cause extra load on the knee, leading to excessive wearing of the joint and pain. A reputable bike shop will set up your bike correctly to your size.
3] Training errors / overtraining
• Sudden increases in training as the weather improves or at the start of the competitive season
• Changes in terrain , especially hill climbs
• Lack of preparation – no warm up/cool down
• Little or no out of season training
• Lack of varied training such as strength , conditioning and flexibility
Ideally, think about your training / cycling routine and consider adding some variability in your exercise.
Most of all, don’t let aches and pains hold you back. There is plenty of help and advice that can keep you pedalling comfortably. Enjoy your cycling!
Are you suffering knee pain?
If you are feeling pain arising from the kneecap and its surrounding tissues it may be caused by incorrect movement of the kneecap. Earlier treatment is recommended.
For an appointment with one of our team telephone 020 8943 2424
You may also be interested in these blog posts:
- To find yourself unexpectedly suffering with back pain, the most common reaction is to not know what to do. Are you meant to keep moving? Or should you just lie…
- By Physiotherapist Jacky Balfour If you have children who play sport they may from time to time complain of aches and pains - or with kids just being kids -…
- New research has found that 34% of people in London have been prevented from exercising due to back or neck pain, and an unfortunate 28% felt it was exercise itself…
- When you look forward to that dream getaway for so long, the last thing you want is back pain to ruin it. But the combination of being out of your…
- By Chiropractor Nick Loftus Just today, I had a female patient who has said she’d rather give birth again than have another episode of sciatica (leg pain often associated with…