by Benedict Neel

Bike riding is a great way to have fun and stay fit, but it can also be the source of serious knee pain.

Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue.

This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious pain.

IT band syndrome commonly affects beginner cyclists, because rookies will ride for hours on end without paying proper respect to the wellness of their knees and feet. Poor sitting position, cleat alignment, hard riding and a faulty saddle are other causes of knee pain. Simple body anatomy can also be a culprit.

Riding more slowly is the only way to reduce this type of pain. When the cycling motions slow down, the body has more time to adapt to the physical stresses. Stretching before and after cycling, and minimizing hard riding, can also help to reduce the effects of IT band syndrome.

Altering your bicycle can take the edge off of your cyclists’ knee pain. Take your bike to a cycle shop and for a professional opinion. The solution may be as simple as raising or lowering the seat. The area of your pain can indicate a problem with your seat height.

Pain behind the knee indicates a seat positioned too high, while pain in the patella may be caused by a seat too low. Improperly positioned cleats can also cause pain.

Cleats should be neutral, not floating too much internally or externally. Again, a cycle shop professional can help, using a “fit kit” to help find the perfect cleat position.

Another common cycling-related injury is chondromalacia. This painful condition is caused when the cartilage behind the patella is under constant pressure, such as in cycling.

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.

Benedict Neel contributes to a number of Internet sites, on recreation and outdoor recreation subjects. You are welcome to reprint this article – but get your own unique content version here.

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