Cycling is a great way to keep fitness levels up, burn calories, improve joint mobility, strengthen bones, decrease stress levels and even reduce your risk of getting diseases. Riding your bike every 2-3 days poses many physical and mental benefits that really contribute to a healthy lifestyle.
We could not recommend cycling enough, as it can also treat certain orthopaedic conditions. But with any exercise, it’s important to stay safe by taking the necessary precautions and not pushing yourself too hard in case of injury. In the instance that you may experience pain when cycling, we recommend speaking with an orthopaedic consultant.
What causes knee pain when cycling?
A crucial thing to consider when thinking about knee pain associated with cycling is the complexity of the joint. Knee problems are rarely associated with bones themselves.
More often, they are caused by the tendons and ligaments that help the knee function or the cartilage inside the joint. Issues can also stem from other areas like the ankle or hip and localise to the knee. This needs to be considered when approaching cycling-related knee pain.
Common types of knee pain when cycling
Just as the causes of knee pain can be varied, the types of pain you feel in the region can also differ depending on the injury. The main types of knee conditions cyclists tend to experience are detailed below. These include:
- Iliotibial band syndrome
- Anterior knee pain
- Medial knee pain
- Posterior knee pain
Iliotibial band syndrome
This is one of the most common types of knee pain cyclists suffer from. The iliotibial band extends down the outside of the femur and over the knee and plays a crucial role in stabilising the joint. It forms part of a chain of interacting tissues that all act in tandem when the knee moves.
Iliotibial band pain is characterised by discomfort on the outside of the knee. Patients usually complain of a sharp stabbing sensation that radiates out from a specific point. Typically, iliotibial band syndrome is caused by friction between structures in the knee. This is common among cyclists due to the repetitive motion of pedal strokes. Things that can exacerbate ITB friction among cyclists include incorrect saddle height and poorly fitted cleats.
Anterior knee pain
This type of knee pain is very common for cyclists. It is characterised by discomfort at the front of the knee. This is often caused by tightness in the quads or the iliotibial band. When these are tight, they can put a strain on the patella, causing pain. The quads are used a lot by cyclists in the downstroke of pedalling, which can cause tightness and result in anterior knee pain.
You should seek treatment early on if you experience anterior knee pain from cycling. The problem can be solved with relative ease. However, if the condition is allowed to deteriorate, it can lead to more significant issues with tendons, ligaments, the meniscus or the cartilage in the knee.
At One Orthopaedics, we provide a range of treatments for anterior knee pain, from steroid injections and PRP therapy to knee arthroscopy. So, if you suffer from anterior knee pain, please get in touch with one of our experienced orthopaedic surgeons to explore your options.
Medial knee pain
Medial knee pain is localised on the inner side of the knee and can relate to issues with the pes anserinus or the medial collateral ligament (MCL). The first is a problem associated with three tendons joining the tibia, leading to inflammation, pain, and swelling. The MCL is a ligament that runs between the thigh bone and the upper shin. Likewise, problems with this can lead to inflammation and pain.
Generally, medial knee pain from cycling is caused by problems with the rider’s cleats. Improperly positioned cleats can cause rotation to the foot, leading to medial knee problems. The pain can also stem from leg length discrepancies. So, if your legs are different lengths, or you have a history of impact injuries from sports like running, you might experience medial knee pain from riding a bicycle.
Posterior knee pain
Similarly to anterior knee pain being caused by muscular issues in the front of the leg, posterior knee pain is generally caused by problems in the hamstrings. Often, hamstring tightness while cycling is caused by poor saddle position. For example, if your saddle is too high, you are more at risk of posterior knee problems.
The hamstrings are used a lot by cyclists in the upstroke of the pedalling motion. When the saddle is positioned too high, the hamstrings can become tighter. This causes pressure on the lower back that the quads try to counteract. This can lead to knee pain due to the increased pressure on the joint.
For more information about other ligament injuries, please visit our page.
How can I prevent knee pain when cycling?
As detailed above, the type of knee pain you experience will likely alter the best ways to prevent the issue. As a general rule, many cycling-related knee problems come from a poorly fitted bike or improper technique. Therefore, you should ensure that your saddle is positioned correctly relative to your height and your cleats are at the right angle. You should avoid fully extending your knees when you pedal, and you should also ensure the fit of your bike doesn’t cause your knees to bend outwards.
Stretches for cyclists
Many kinds of knee pain can stem from shortened or tight muscles. As such, regular stretching can do wonders for the prevention and treatment of knee pain from cycling. Much of the stretching to alleviate knee pain when cycling focuses on the hamstrings and the quads. However, it is also important to stretch the muscles, tendons and ligaments in your hips if you want to reduce any discomfort while you ride.
Knee pain cycling treatment
Depending on the severity of the pain you experience, you may have to seek an orthopaedist’s guidance on the best possible treatment.
Often, it is simply the case that you need to take a break from the bike and introduce regular stretching into your routine. If you experience severe pain or swelling, it might help to regularly ice the affected area to reduce inflammation and accelerate recovery.
If the pain is unbearable and you have not noticed any improvement from stretching or anti-inflammatory methods, you may need to visit an orthopaedic specialist. The knee is a complex region of the body. If you have had issues with your knees for a long time, or they are stopping you mid-ride, a visit to an orthopaedic consultant will prove beneficial. This can help give you long term solutions to fix the issue, giving you the freedom to ride without fear of injury, so consider booking a consultation today through our website.
