Bicycle riding and knee pain – its causes and cures
A few days ago I did some hectic riding on my bicycle and I felt great. However, since yesterday, I am feeling a slight pain in my knees which has me worried. You cannot call it exactly pain, rather it can be labeled as discomfort bordering on enough pain to make me feel something might be wrong with my knees.
I did some search on the Internet for any clues and this is what I collected.
Causes of Knee Pain in Cyclists
It is a fact that knee and hip pain are the most common cycling injuries. Usually knee pain happens because of over use. However, the following causes could also bring about knee pain.
- Faulty saddle height or position
- Crank too long – especially if you have chondromalacia . Find the correct crank length for your bicycle.
- Pushing excessively high gears (slow cadence in cold weather)
- Too much leg work in the gym
- Cleat alignment
- Individual cyclist anatomy
Check out the following image which provides details of knee pain and why they occur in bicyclists.
A seat that is too low or too far forward can lead to pain in the front of the knee. If you are getting pain to the back of the knee the seat may be too high or too far back.
Treatment of Knee Pain
First aid for knee pain – As first aid, you can put ice on the knee to ease pain. Rub the ice directly on your knee (ice to skin contact), all over where it’s sore. Do this til your whole knee is numb, once every hour. Also try keeping the knee in an elevated position.
Once you get pain in the knee, it is highly advisable to take some days rest and not ride a bicycle till your knees feel better and the pain has disappeared.
If the knees hurt very badly or the pain persists for days, then it is highly advisable to visit a doctor and seek professional medical advise.
Prevention of Knee Pain for Bicyclists
- Use correct posture while riding a bicycle
- Your bicycle should be custom fit for your body size and weight.
- Choose gears that allow a cadence of at least 75-80 RPM.
- Keep your legs covered in cold temperatures.
[Source : Cptips.com]