“My knees hurt when I ride my bike, what am I doing wrong? Can you help me fix it?”
That all depends!
Knee discomfort is one of the most common complaints I hear from cyclists. Here are a couple of questions to consider, and then some strategies to help you out of that knee pain rut.
Did you have an incident or a fall? When was it and what happened? Depending on the answers, I’ll probably refer you to the doctor or physical therapist. Here is a rule of thumb regarding injuries and doctor visits: if it’s been 2 weeks or more and the injury is not significantly better (or gone), get to the doctor pronto.
However, assuming it’s something more benign, here are few solutions to try. Remember I am not a doctor, and let pain be your guide -- if it hurts, don’t do it!
Stretch the big muscle groups surrounding the knee. That includes Glutes, Quads, Hamstrings. Click over here for a basic quick and easy stretch regime.
Foam Roll. Self-Myofascial Release (SMR) is a popular recovery tool. Target your Glutes, Quads, IT band area, Thoracic spine, and to a lesser extent the hamstring and calf regions. Click over here for the basics from my friend and colleague Dara of DaraSportsPT.
Get a Retul or Body Geometry Bike fit (link to my appointment page). Knee pain is often a result of improper support of: your feet, your sits-bones, or ill fitting or worn out saddle. Footbeds in your shoes or additional foot support might make a difference too. Take out the guess work and get a bike fit from a reputable fitter.
10% Rule. Did you increase your mileage distance more than 10% from week to week? Going too far or too much intensity before your body is adapted will likely cause some overuse discomfort in the joints, often the knee. Try to keep to the 10% rule--keep increasing your distance/time by no more than 10% week over week, and every 4th week take a rest week.
Consider icing the area for 20 minutes a few times per day, to help ease feelings of pain. Recent studies show that icing doesn’t specifically help the area heal, but it does help reduce the sensation of pain.
Similarly, consider using Arnica pain cream or a CBD cream if there is no broken skin - anecdotal evidence points to pain relief and better recovery using these topical creams.
Strengthen the glute and hamstring muscles to better support your knees. Here’s a link to an intermediate strength training routine you can do at the gym or at home with some dumbbells.
Experiencing any low back pain? You’re invited to “Back in cycling” clinic at Trek Bicycle Berkeley, I’ll be presenting along with Dara Richman of Dara Sports PT. It’s September 12 at 7pm, $15/clinic and you’ll go home with homework for your core, mobility stretches, nutrition and recipes. Learn more and RSVP here!