Q. I love to bicycle, but riding often leads to knee pain. What can I do to prevent this?
A. In recent years, bicycling has gained increasing popularity as a means of travel, a sport and an enjoyable pastime. Really, what better time for us to hop on our bicycles? Between skyrocketing obesity levels, increased fuel costs and environmental awareness, we could all benefit from some time on our bikes.
Unfortunately, aches and pains are a common complaint for cyclists, and knee pain is at the top of the list. The good news? If you're like many cyclists, knee pain is usually avoidable and hardly a reason to put your bicycle into storage. More likely, it's your body's way of telling you to make some adjustments.
Does your bicycle fit?
Knee pain and other body aches are often traced to a poorly fitting bike. Bicycles have adjustments for a reason. They are not "one size fits all."
When it comes to knee pain, seat height is often an issue. For instance, if your seat is too high, it may cause discomfort in the back of the knees, and your hips will be less stable. On the other hand, if your seat is too low or far forward, the front of your knees will suffer.
Try these tips as you find the right seating height:
1) Wear the clothes and shoes you would normally wear bicycling.
2) Place your heels on the pedals and pedal backwards. Your legs should extend fully in the down position.
3) When you actually ride your bike, place the balls of your feet on the pedals. You should have a slight bend in the knees when your legs are extended.
4) Check to see if your hips are rocking from side to side when you pedal. This is a sign your seat needs to be lowered.
In addition to your seat, adjust your handlebars so they are at a proper height and distance from your body. Signs that your bike needs adjusting include: straining to reach areas of your bike, using poor posture, sliding forward or placing too much pressure on your arms, hands and knees.
A poorly-fitting bicycle isn't a just a problem for the knees. It can cause troubles in the neck, back, shoulders and arms. By adjusting your bike to fit your individual needs, you'll not only decrease your risk of pain or injury, you'll also improve your ability to pedal, ride efficiently and increase speed.
If a person has the slightest difference in leg length, this can also manifest itself through knee pain, since the seat height may be right for one leg and not the other; however, orthotic devices or shoe inserts can usually remedy the problem.
Are you riding properly?
Once you have a bicycle that fits your body, you'll want to make sure you're riding it correctly. Try to follow these tips when riding your bicycle:
1) Place your foot on the pedal with the balls of your feet over the centers of the pedals. Check during your ride to see that you maintain this position.
2) Avoid using too high of a gear, and adjust your gears as needed. You should be able to pedal quickly (70-100 strokes per minute).
3) Know your limits. If you aren't use to long or demanding rides, work up to it and make sure your body is conditioned for the job at hand. Even experienced riders need to pay attention to their body's signals, and know when it's time to rest.
4) Dress for the job. This isn't so much a knee issue as it is a whole body issue, especially for people who ride regularly or for longer periods. Some things to consider: stiff-soled cyclist shoes, padded gloves, a comfortable seat and padded or seamless shorts. Of course, the first thing any cyclist should have - no matter how far or how often they ride their bike - is a helmet.
Is your knee pain a symptom of something more?
If you're knee pain is recurrent, ongoing or it isn't eased by making the changes suggested above, it's important to seek medical attention and get a proper diagnosis. The underlying cause of knee pain can range greatly. Some common causes include:
• Ligament injuries
• Tendonitis
• Torn cartilage
• Damage/deterioration of the kneecap
• Osteoarthritis
Knee pain is often connected to overuse or improper movements. It's not only an issue for bicyclists, as many active individuals and athletes deal with it. While most causes of knee pain are usually quite treatable, a proper diagnosis is key to finding relief, healing, preventing further damage and avoiding more serious or debilitating injuries.
Remember, knee pain is not a healthy or acceptable part of bicycling, nor is pain in the neck, shoulders, back or other areas. Listen to your body, and don't put off getting help. With timely, effective treatment and proper riding practices, you should be able to enjoy a full and active summer from the seat of your bicycle.
A. In recent years, bicycling has gained increasing popularity as a means of travel, a sport and an enjoyable pastime. Really, what better time for us to hop on our bicycles? Between skyrocketing obesity levels, increased fuel costs and environmental awareness, we could all benefit from some time on our bikes.
Unfortunately, aches and pains are a common complaint for cyclists, and knee pain is at the top of the list. The good news? If you're like many cyclists, knee pain is usually avoidable and hardly a reason to put your bicycle into storage. More likely, it's your body's way of telling you to make some adjustments.
Does your bicycle fit?
Knee pain and other body aches are often traced to a poorly fitting bike. Bicycles have adjustments for a reason. They are not "one size fits all."
When it comes to knee pain, seat height is often an issue. For instance, if your seat is too high, it may cause discomfort in the back of the knees, and your hips will be less stable. On the other hand, if your seat is too low or far forward, the front of your knees will suffer.
Try these tips as you find the right seating height:
1) Wear the clothes and shoes you would normally wear bicycling.
2) Place your heels on the pedals and pedal backwards. Your legs should extend fully in the down position.
3) When you actually ride your bike, place the balls of your feet on the pedals. You should have a slight bend in the knees when your legs are extended.
4) Check to see if your hips are rocking from side to side when you pedal. This is a sign your seat needs to be lowered.
In addition to your seat, adjust your handlebars so they are at a proper height and distance from your body. Signs that your bike needs adjusting include: straining to reach areas of your bike, using poor posture, sliding forward or placing too much pressure on your arms, hands and knees.
A poorly-fitting bicycle isn't a just a problem for the knees. It can cause troubles in the neck, back, shoulders and arms. By adjusting your bike to fit your individual needs, you'll not only decrease your risk of pain or injury, you'll also improve your ability to pedal, ride efficiently and increase speed.
If a person has the slightest difference in leg length, this can also manifest itself through knee pain, since the seat height may be right for one leg and not the other; however, orthotic devices or shoe inserts can usually remedy the problem.
Are you riding properly?
Once you have a bicycle that fits your body, you'll want to make sure you're riding it correctly. Try to follow these tips when riding your bicycle:
1) Place your foot on the pedal with the balls of your feet over the centers of the pedals. Check during your ride to see that you maintain this position.
2) Avoid using too high of a gear, and adjust your gears as needed. You should be able to pedal quickly (70-100 strokes per minute).
3) Know your limits. If you aren't use to long or demanding rides, work up to it and make sure your body is conditioned for the job at hand. Even experienced riders need to pay attention to their body's signals, and know when it's time to rest.
4) Dress for the job. This isn't so much a knee issue as it is a whole body issue, especially for people who ride regularly or for longer periods. Some things to consider: stiff-soled cyclist shoes, padded gloves, a comfortable seat and padded or seamless shorts. Of course, the first thing any cyclist should have - no matter how far or how often they ride their bike - is a helmet.
Is your knee pain a symptom of something more?
If you're knee pain is recurrent, ongoing or it isn't eased by making the changes suggested above, it's important to seek medical attention and get a proper diagnosis. The underlying cause of knee pain can range greatly. Some common causes include:
• Ligament injuries
• Tendonitis
• Torn cartilage
• Damage/deterioration of the kneecap
• Osteoarthritis
Knee pain is often connected to overuse or improper movements. It's not only an issue for bicyclists, as many active individuals and athletes deal with it. While most causes of knee pain are usually quite treatable, a proper diagnosis is key to finding relief, healing, preventing further damage and avoiding more serious or debilitating injuries.
Remember, knee pain is not a healthy or acceptable part of bicycling, nor is pain in the neck, shoulders, back or other areas. Listen to your body, and don't put off getting help. With timely, effective treatment and proper riding practices, you should be able to enjoy a full and active summer from the seat of your bicycle.
