(Advice) How to ride a bicycle without knee pain

 

Reading Blinne's concern story

<How to ride a bike when experiencing knee pain> I was asked out of curiosity, so I responded in the comments, but I looked it up and am posting it again.

 

As it gets hotter, I think many people will be riding indoor bicycles.

Please refer to this and exercise without injury~

 

Bicycle saddle height

 

If you experience knee pain, you should first check the height of your bicycle saddle. The saddle height should be adjusted so that when the pedal is at its lowest point, the knee is slightly bent. Specifically, when you place your foot on the pedal and push it down to the lowest position, the knee angle should be about 20 to 25 degrees. Then, when you stand on the ground with your feet flat, the tips of your toes should just barely touch the ground. If someone has knee pain every time they ride, it is likely because the saddle is too low, causing the knees to bend excessively and exert more force, which stimulates the front of the knees. Riding like this repeatedly can lead to knee instability, where the knees wobble, or to chondromalacia, a condition where the knee cartilage weakens. Conversely, if the saddle is too high, it puts strain on the back of the knees and causes you to lean forward excessively, which also burdens the lower back. In severe cases, it can worsen symptoms of a herniated disc. The handlebars should be adjusted to be level with the saddle, and when gripping the handlebars, it is best not to apply excessive force.

 

Posture when riding a bicycle

 

When riding a bicycle, you should avoid leaning excessively forward or keeping your back too straight. It is recommended to keep your arms slightly bent when holding the handlebars. Holding the handlebars with your arms fully extended can put strain on your elbows, and on bumpy roads, shocks can be transmitted up to your shoulders. When placing your foot on the pedal, position it so that the ball of your foot is centered on the pedal. This ensures better power transfer and reduces fatigue during long rides. Keep your legs straight in an "11" shape, so that your knees do not tilt inward or outward. Be careful not to spread or narrow your legs too much when pedaling.

Meanwhile, pedaling with gears that are too heavy can damage knee joint health. It is recommended to do sufficient warm-up exercises before riding and to pedal evenly with a light and lively feeling.

 

<Solutions According to Pain Location>

 

1. Anterior knee patellar pain

Anterior knee patellar pain often occurs due to continuous friction between the patella and the knee joint as it moves. This symptom is especially common when the saddle height is low. The solution is to gradually raise the saddle height in 0.5cm increments and observe whether the pain subsides, in order to find the optimal height where no pain is felt.

 

 

2. Knee joint pain above the tibial tuberosity

This pain often occurs when excessive force is applied to the pedals, concentrating on the knees. Just as our bodies lean forward when running faster, cyclists also tend to sit forward on the saddle and lean their upper bodies when trying to go faster. At this time, the force exerted on the pedals is fully concentrated on the knees, but the pain felt below the kneecap is mostly due to the saddle being positioned towards the front.

For people experiencing this type of pain, move the saddle backward by 2mm increments and observe whether the pain is relieved to find the proper position.

 

3. Upper knee pain

Upper knee pain is not a common symptom, but even when it occurs, it is usually an area that is not well understood. Unlike the example in number 2 earlier, when the saddle is positioned too far back, pain frequently occurs in the upper part of the knee. In such cases, move the saddle forward by 2mm increments and observe whether the pain is alleviated.

 

4. Outer knee pain

Lateral knee pain is mostly iliotibial band syndrome. It is the most common knee pain among cyclists, and to identify the cause, a professional fitting and careful observation are necessary. However, if you are wearing proper athletic shoes, the problem can surprisingly be easily resolved. The most common cause of this pain is an excessively high saddle height. Lower the saddle in 0.5cm increments and observe whether the pain in that area is alleviated. However, if the pain in the iliotibial band has persisted for a long time and pain occurs during daily activities outside of cycling, it indicates that inflammatory conditions have already progressed significantly, and it is essential to visit a hospital for proper treatment.

 

In addition to what was mentioned earlier, there are quite a few other pains that occur around the knee. If you do not have pain in the area that applies to you, it is a case where simple adjustments are difficult to resolve. In this case, it is essential to use professional fitting to observe the body more closely and find a solution.