The document discusses the three common causes of cycling knee pain: poor bicycle fit, bad posture, and overtraining. It outlines specific issues related to saddle height, cleat rotation, and muscle imbalances that contribute to knee pain, as well as suggesting solutions like professional bike fitting and proper recovery techniques. Additionally, it emphasizes the importance of listening to the body and maintaining good practices to prevent injuries.

1. Cycling Knee
Pain
Causes and Solutions
By http://www.fix-knee-pain.com/

2. 3
Common causes
for
cycling knee pain
2

3. Cycling Knee Pain cause #1:
Bad Bicycle Fit
3

4. Cycling Knee Pain cause #1: Bad Bicycle Fit
Saddle height and Knee Pain:
If the saddle is too high:
• Pain in the back of the knee (posterior
knee pain)
• Irritated IT band
• Patellofemoral loading
• Hips suffer from rocking side to side
4

5. Cycling Knee Pain cause #1: Bad Bicycle Fit
Saddle height and Knee Pain:
If the saddle is too low:
• Pain in front of the knee (anterior knee
pain)
• Patellar tendinosis (pain below knee
cap)
• Quadriceps tendinosis (pain above
knee cap)
5

6. Cycling Knee Pain cause #1: Bad Bicycle Fit
Saddle Aft/Forward Position:
If the saddle is too far forward:
• Pain in front of the knee (anterior knee
pain)
If the saddle is too far backward:
• IT Band Syndrome
• Pain in the back of the knee
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7. Cycling Knee Pain cause #1: Bad Bicycle Fit
Cleat Rotation:
Externally rotated cleats (foot points
outward) can cause:
• Medial Knee Pain (pain on the inner
side of the knee)
7

8. Cycling Knee Pain cause #1: Bad Bicycle Fit
Crank Arm Length:
If the saddle is too long:
• Pain in front of the knee (anterior knee
pain)
• Patellar Tendinosis
• Quadriceps Tendinosis
8

9. Cycling Knee Pain cause #1: Bad Bicycle Fit
Solution:
Professional bike fit.
9

10. Cycling Knee Pain cause #2:
Bad Posture
10

11. Cycling Knee Pain cause #2: Bad Posture
Poor movement patterns and bad posture
cause
poor tissue quality and muscle length
which strengthens
poor movement patterns and bad posture. 11

12. Cycling Knee Pain cause #2: Bad Posture
... and ultimately
cause pain!
12

13. Cycling Knee Pain cause #2: Bad Posture
To break the cycle:
• Improve tissue quality
o By foamrolling
o By getting an ART-massage (active release technique)
• Improve movement patterns & posture
o Conscious movement
o Check your posture every now and then
o Get help from a Functional Movement Practicioner
13

14. Cycling Knee Pain cause #3:
Overtraining
14

15. Cycling Knee Pain cause #3: Overtraining
What is overtraining?
• Training with too much intensity too
often
• You exceed your body‘s ability to
recover
• Your body starts breaking down:
o Tendon degeneration (tendinosis)
o Cartilage breakdown (arthritis)
o Bone density decreases (osteoporosis)
o Weaker immune system
15

16. Cycling Knee Pain cause #3: Overtraining
Signs of overtraining:
• Feeling overly fatigued and sluggish
• Joints start hurting
• Nagging injuries pile up
• You get sick more often (decreased
immune system)
• Bodyfat gain
• Regular inability to complete workouts
• Lack of motivation for training
• Loss of appetite
16

17. Cycling Knee Pain cause #3: Overtraining
Preventing overtraining:
• Get to bed around 10 PM and get 8 hours of
sleep
• Avoid chronic stress
• Eat healthy foods (i.e. everything not man made or in other
words: if it comes in a box, don‘t eat it)
• Have ample recovery time between your
workouts
• Listen to your body and dial down your workouts
accordingly
17

18. Cycling Knee Pain
• For more information:
cycling and knee pain
18