A Quick Guide to Knee Pain

Just like everything else, the bicycle has to fit the rider’s anatomy. If we ride without adjusting the bicycle to our needs, it could result in knee pain, which is a common issue with riders.knee_pain_man_holding1

The 4 most common causes of knee pains are due to improper saddle height or position, have a crank that is too long for the rider, rider pushing excessively high gears, or poor foot alignment.

Here are a few things you can try out before heading to the doctor’s.
If the pain is in the front of the knee (Anterior Pain):

Pushing too high gears          ->              Lower gear, and increase cadenceknee-anatomy-diagram

Saddle too low or far forward             ->              Raise seat or move seat back

Foot too far forward on the pedal              ->           Move foot back to have toes in line with the pedal

Crank arms too long         ->             Shorten crank arms by 2.5 cm
If the pain is in the back of the knee (Posterior Pain):

Saddle too high or far back          ->          Lower seat, or move seat forward

Too much pedal float             ->           Limit float to 6 – 8 degrees
If the pain is in the inner side of the knee (Medial Pain):

Incorrect foot position on pedal (toes pointed out)          ->             Narrow foot position by adjusting foot parallel to bicycle

Too little pedal float          ->              Limit float to 6 – 8 degrees

If the pain is in the outer side of the knee (Lateral Pain):

Incorrect foot position on pedal (toes pointed in)          ->              Widen foot position by adjusting foot parallel to bicycle
Too little pedal float           ->             Limit float to 6 – 8 degrees

Good habits to adopt to prevent injury – warm up for at least 30 mins, stretch after riding, and consider taking a Glucosamine supplement to promote joint flexibility.

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