Knee pain in cycling is quite common when, curiously, cycling is a very healthy exercise for the strengthening and lubrication of this joint. In this post we will see why it occurs and possible solutions.
The knee is one of the joints that, statistically, presents the most problems to cyclists.
Let’s look at the points where knee pain occurs in cyclists, what structures are damaged and what is the origin of that malfunction.
1. Upper part pain
- Potentially damaged structure: Central fibers of the patellar tendon (rectus anterior).
- Associated mechanical origin: Too closed knee angle, due to low saddle or any other flexion reason.
- Associated technical origin: Knee flexion below 60 degrees.
This condition is generally associated with excessive hip flexion and inhibition of the rectus abdominis at the top of the pedal stroke.
2. Lateral pain
- Potentially damaged structure:
- Cintilla tendon over peroneal head (outer side)
- Sartorius insertion in tibial plateau (Inner side)
- Associated mechanical origin. Limited tibio-femoral rotation, mainly in range of motion allowed in cleat rotation.
- Associated technical origin: Foot instability and/or pedaling technique with unstable knee.
3. Lower Pain
- Damaged structure: insertion of vastus tendon fibers (lateral or medial).
- Associated mechanical origin: Limited tibial rotation and shear or rotational forces between femur and tibia.
- Associated technical origin. Lateral displacement movement of the patella in the pedaling cycle, generally external in flexion and internal in extension.
4. Posterior pain
- Damaged structure: popliteal muscle or some ischial insertions.
- Associated mechanical origin:
- Knee angle too extended due to inadequate saddle height or any other reason for knee extension above 155 degrees.
- Inhibition of the soleus or quadriceps.
- Associated technical origin: Foot instability and/or incorrect pedaling technique.
5. Non superficial central pain
- Damaged structure: wear of patellar, femoral or tibial cartilage. It usually presents effusion or accumulated liquid.
- Associated mechanical origin:
- It is generally of external origin to the pedaling activity, since there are no epidemiological studies of this pathology in veteran cyclists.
- This does not imply that it cannot hurt when pedaling, with more possibility if the degree of knee flexion is high or there is poor lateral pressure distribution that induces lateral patellar displacement.
- Associated technical origin: Lack of podal stability, varus or valgus knees or laterally unstable pedaling technique.
As we can see, the knee is a joint that depends on good hip and foot stability so that it can do its job. And the fact is that, the moment it becomes excessively lateralized, the discomfort will begin.
Solutions for knee pain in cycling
- Correctly positioned cleats
- Correct saddle support
- A firm and stable pedal stroke
…are the solutions for the knee to work properly.
The conjunction of these three elements is indispensable, since the intervention in only one of them will not guarantee a correct movement.
Therefore, if you suffer from joint discomfort, a biomechanical study by a qualified technician is essential.
