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Bike riding is a great way to have fun and stay fit, but it can also be the source of serious knee pain.
Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious 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.
Altering your bicycle can take the edge off of your cyclists' knee pain. Take your bike to a cycle shop and for a professional opinion. The solution may be as simple as raising or lowering the seat. The area of your pain can indicate a problem with your seat height. Pain behind the knee indicates a seat positioned too high, while pain in the patella may be caused by a seat too low. Improperly positioned cleats can also cause pain. Cleats should be neutral, not floating too much internally or externally. Again, a cycle shop professional can help, using a "fit kit" to help find the perfect cleat position.
Another common cycling-related injury is chondromalacia. This painful condition is caused when the cartilage behind the patella is under constant pressure, such as in cycling.
Try strengthening the quadriceps muscles along the front of the thigh to relieve your discomfort. Some doctors recommend simple exercises, like sitting on a chair and stretching the leg, to strengthen the quadriceps. Avoid sideward movement while pedaling to help ease your 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.
Cyclists' knee pain can indicate more serious conditions. If your pain persists or becomes worse, see a doctor or visit a sports clinic for a complete analysis.
Benedict Neel
.
Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious 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.
Altering your bicycle can take the edge off of your cyclists' knee pain. Take your bike to a cycle shop and for a professional opinion. The solution may be as simple as raising or lowering the seat. The area of your pain can indicate a problem with your seat height. Pain behind the knee indicates a seat positioned too high, while pain in the patella may be caused by a seat too low. Improperly positioned cleats can also cause pain. Cleats should be neutral, not floating too much internally or externally. Again, a cycle shop professional can help, using a "fit kit" to help find the perfect cleat position.
Another common cycling-related injury is chondromalacia. This painful condition is caused when the cartilage behind the patella is under constant pressure, such as in cycling.
Try strengthening the quadriceps muscles along the front of the thigh to relieve your discomfort. Some doctors recommend simple exercises, like sitting on a chair and stretching the leg, to strengthen the quadriceps. Avoid sideward movement while pedaling to help ease your 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.
Cyclists' knee pain can indicate more serious conditions. If your pain persists or becomes worse, see a doctor or visit a sports clinic for a complete analysis.
Benedict Neel
.
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