CYCLING KNEE PAIN: CAUSES AND SOLUTIONS

With the impact free nature of cycling, cycling sport is appealing to those trying to spare themselves potential injuries. Knee injuries might happen with cycling or indoor cycling. Overuse injuries of the knee are mostly seen in cyclists who go on far distance cycling tours, they experience pain because of repeated stress they place on their knees. If high stress is put on the entire knee while riding, there is a probability of twisting the cartilage between the bones in their knee. This might result in cycling knee pain. At the same time, you can get back on your bicycle after figuring out what may be cause of the pain.

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Iliotibial band friction syndrome is often common in related to cycling. This iliotibial band is a fibrous tissue which originate from the hip, pass down to the side of the leg and inserts below the knee. The repetitive way of cycling causes this band to rub, therefore causing friction against the bones around the knee bringing about pain. The pain from this kind of injury regularly happens below the knee or to the outer part above the knee. Fitting training and equipment can prevent you from this type of injury.

Patellofemoral pain sydrome causes pain under or around the knee cap, or patella, this worsens with prolonged sitting with knees flexed. This might be due to foot issues, inward curving legs, heavy lifting, tight muscles of the lower and back legs or even muscle weakness in the thighs. Causes also include seat height, overuse or basically having the kneecap naturally out of the alignment with the thigh bone. The treatment includes strengthening of the quadriceps muscles, rest, proper shoe fitting.

Adjustment of the bike seat for your comfort is very imperative for cyclists. Majority of bike mechanics do bicycle seat adjustment based on the rider’s height and convenience at a reasonable cost. Adjustment ought to be made likewise on the cleat of the bicycle as even a little movement on the cleat can bring about significant changes at the hip and knee level. You can also narrow the cleat position just by moving the cleat toward the outer sides of the foot.

Fitting training helps avoid numerous cycling knees injuries. Build your time on the bicycle progressively, utilize a warm up and cool down time, stretch after cycling and include rest periods into your weekly riding plan. Cadence is another training tool which helps avoid injuries. Utilize an 85 revolution-per-min cadence on flat terrain and also adjust gears appropriately. For hill climbing, the gear that gives least strain on the knees is best.

You can also go for an exercise program to strengthen the muscles in the upper leg. This’ll make sure that you have the capacity to apply sufficient power from the upper leg while riding. This method ensures that least stress is place upon the knee joint while you’re riding a bicycle.

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