Four common causes of knee pain from cycling - and what to do about it

Knee pain on the bike is a common complaint from many a cyclist, and oftentimes mistaken as a normal part of cycling. Cycling should be fun and pain free! Sure, after a hard ride your quad and booty muscles might bark at you a little, but your knees shouldn’t hurt. Chances are, if you are experiencing knee pain during or after cycling, one of the issues listed below is to blame.

Saddle height.

If saddle height is not properly adjusted to your body, the forces of pedaling may be maldistributed throughout your knee. If your saddle is too low, this can cause increased load on the quad muscle complex and increase compressive forces under your patella, or knee cap. If your saddle is too high, increased load is placed on your hamstrings and knee joint.

Saddle fore/aft.

Ideal saddle fore/aft will have your knee positioned over the pedal spindle, or center point of the pedal. If your saddle is placed too far forward, increased load is placed on the quad muscle and patella. If your saddle is too far back, increased load is placed on your hamstrings and knee joint.

Low pedaling cadence.

This is one that I see far too often! A low pedaling cadence translates to more resistance through your leg and increased load on the structures of your knee. Studies show that a pedaling cadence of 90-100 RPM minimizes compressive forces under your patella. If you are up in a high/hard gear and pedaling slow, get into an easier gear and start spinning!

Poor leg alignment while pedaling

If your knees collapse inward or outward while pedaling, this can place excessive stress on the IT band or cause irritation under your patella. Try to keep your knees in line vertically with your hips and ankle throughout the pedal stroke.

If you have questions about bike positioning or how to address your knee pain while biking, contact your local physical therapist bike specialist to see if a physical therapy bike fit might be right for you.

Email us at hello@upwardptseattle.com for more info about cycling PT and bike fits!