Bike Riding Can be a Pain

Cycling is a great way to stay fit, but it can also be the cause of pain and discomfort.

Whether you're a beginner, or an experienced cyclist, you can be at risk of a condition called IT band syndrome. This is an injury caused by a stretching of the iliotibial tissue, a thick and fibrous tissue that runs from the hip to the knee. When cycling, the constant up and down motion of the legs causes this tissue to become stretched. Then, the tissues rub against the bony portions of the knee and hip, causing intense pain.

Beginning cyclists commonly complain of IT band syndrome pain. These rookie riders can cycle for hours without giving due respect to the needs of their feet and knees. Other causes of knee pain are poor sitting position, cleat alignment, hard riding or a faulty saddle. It can even be a result of simple body anatomy. The only way to reduce this pain is to ride more slowly. This allows the body more time to adapt to the physical stress of cycling. Minimizing hard riding and stretching before and after riding can also help lessen the effects.

There are changes that you can make to your bicycle to help reduce cyclists' knee pain. Try adjusting the seat higher or lower to take stress off of the knees. Whether your seat is too high or too low, you can experience cyclists' knee pain. If the seat is too high, you'll feel the pain behind the knee. On the other hand, a seat positioned too low can result in pain in the patella. Visit your cycle shop for help in finding the best seat height position for you. If your bicycle is equipped with cleats, they too may need some adjustment. Cleats should not float too much internally, and should not float externally. Ideally, the cleats will be neutral. Your bike shop can help to adjust your cleats using the "fit kit" method.

Chondromalacia is another common cycling-related injury. The constant pressure that's applied to the cartilage behind the patella causes this condition.

If knee injury strikes, try alleviating your discomfort by strengthening the quadriceps muscles along the front of your thighs. This can be as simple as sitting in a chair and stretching your legs. Your doctor or physiotherapist will be able to suggest other strengthening exercises. Another way to alleviate the pain of cyclists' knee injury is to avoid sideways movements while pedaling.

It's important to reduce your riding time until your knee pain subsides, or you may risk further injury. Rest your knee and apply ice packs to alleviate the pain. When riding, avoid bumpy surfaces and high speed cycling. Keep your muscles loose by applying ice and doing stretches before you ride. In cold weather riding, be sure to keep your legs warm.

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.