How to Protect Your Knees When Riding

Cycling is often recommended as a low-impact sport that just about anyone can take up, but that doesn’t mean that it can’t result in injuries. One common problem that cyclists face—especially when they’re new to the activity or haven’t ridden in a while—is knee pain. With the repetitive spinning motion used to rotate a bike’s pedals, it’s not particularly surprising that some cyclists experience knee pain. Fortunately, there’s a lot that you can do to limit or prevent this pain altogether. Here are some things to keep in mind.

Don’t ramp up your training too quickly. A lot of us in New Jersey may have reduced the intensity of our training during the winter. Now that it’s getting warm again, though, people are getting back on their bikes and are, in some cases, putting in a lot more miles than they have in months. Be careful not to do too much too quickly as you get back into the training season, as your knee joints need time to acclimate to the cycling motion.

Make sure your saddle is properly adjusted. If your saddle is too low, you’ll end up bending your knees excessively and taxing them more than you need to. A basic rule of thumb you can use to test the saddle height is to make sure that your leg is straight at the bottom of the pedal cycle while your pelvis is still horizontal. To get a more exact measurement, though, your best bet is to go into your local bike shop to get fitted.  

Move your cleat back. If you’re experiencing knee pain on a long ride, try moving your cleat back by just a few millimeters. You’ll be surprised at just how much this small movement can reduce the impact on your knees.

Keep an eye on your knee movement. Your knees shouldn’t be jutting out or in while you’re pedaling. If they are, you may need to adjust your seat. Make sure that your pedal stroke is fluid and that your knees are parallel to the bike.

Stretch. By stretching large muscle groups in your legs (quads, abductors, hamstrings, glutes) after you ride, you’re increasing your flexibility and better preparing your knee joints to cope with the repetitive motion of cycling.

If you’ve been experiencing knee pain lately and aren’t sure of the cause, come into Hart’s Cyclery and talk to our knowledgeable staff. You should also feel free to stop by and discuss good riding practices with us even if you aren’t experiencing knee pain—prevention is always better than cure! 

Since 1988, Ross Hart has owned and operated Hart’s Cyclery in Pennington, NJ. The bike store sells and services the finest brands in the world, including Giant and Cannondale. We provide personalized customer service, taking the time to understand your needs, lifestyle, and athletic style. The focus is ensuring you discover the right bike and the right fit – for the best cycling experience possible.

The next time you visit, check out our newest addition: the GURU Dynamic Fit. The computerized robotic assisted system has revolutionized road bike fitting, and we’re the only shop in the area that offers the service.