How to Address Knee Pain with Cycling?

Cycling has become an increasing popular sport due to its accessibility. It is often touted by fitness and medical professionals as a great alternative to running due to its low impact nature. However, you still may experience knee pain with cycling despite it being a less impactful activity. The good news is that with proper management, you can continue cycle without exacerbating your knee pain. Here are some tips for managing knee pain on the Peloton:

1. Adjust your bike properly

The first step in managing knee pain with cycling is to make sure your bike is adjusted properly. You should adjust the seat height and position to ensure that your knee is slightly bent at the bottom of the pedal stroke. If your seat is too low, it can cause your knee to bend too much, leading to knee pain. Conversely, if your seat is too high, it can cause your knee to lock out, which can also lead to knee pain. It's also important to ensure that the handlebars are at the proper height to avoid putting too much pressure on your knees. For a proper bike fit, seek out a professional bike fitter in your area.

2. Warm up properly

Before you start your workout, it's important to warm up properly. Spend 5-10 minutes doing some low-intensity cycling to get your blood flowing and your muscles warmed up. You can also do some gentle stretches to loosen up your muscles before your workout.

3. Use proper form

Using proper form while cycling can help reduce knee pain. Make sure you're not overextending your knees or hyperextending them. Keep your knees in line with your toes, and avoid twisting your knees as you pedal. Additionally, avoid bouncing on the saddle, as this can put unnecessary stress on your knees.

4. Take it easy

This should go without saying. If you’re already experiencing pain greater than a 4 out of 10 while riding or if it’s painful afterwards into the next day, it’s probably too much. Start with shorter, less intense workouts and gradually build up to longer, more intense ones. Listen to your body and stop if you start to experience pain.

5. Ice and rest

While icing will not reverse or really speed up an injury, it can be helpful in the acute phase to reduce swelling and pain. Start with 15-20 minutes, 2-3 times per day. Additionally, give yourself plenty of time to rest and recover before your next workout.

6. Seek medical advice

Finally, if you're experiencing persistent knee pain, it's important to seek medical advice. A trained physical therapist can help diagnose the underlying cause of your knee pain and provide you with specific exercises and treatments to help manage your pain.

Our physical therapists at Opus Physio have extensive training and experience treating cyclists and Peloton users with knee pain. Call or use our contact form for a free consultation on how we can help address your pain today!