The most common question by beginners in cycling is, “Why do my knees hurt after biking?” Knee pain from biking is one of the most common conditions faced by almost all cyclists.
A study conducted by the National Library of Medicine found that the prevalence of knee pain cycling was 27.6% in amateur cyclists and 15.9% in professionals. So, today, we will share what causes sore knees after biking and how to treat it.
Causes of Knee Pain After Cycling
When your knees hurt after biking, it indicates a muscle or tissue strain in the joint connecting the knee cap to the lower leg.
- Overtraining, long hours of paddling, the wrong saddle height, and uncomfortable footwear can cause knee pain after biking.
- Uneven biking tracks, rigorous cycling, and flat paddles can also cause shocking knee pain with swollen ankle and foot discomfort.
The pain at the start will be slow and bearable, but if not treated on time, it will turn into a sharp pain that will require you to be off your bike for a while.
Types of Knee Pain From Cycling
There are two common types of knee pain while biking:
1- Anterior Knee Pain Biking
It’s a pain that starts on the front side of the knee, known as the anterior. It is caused by overtraining quad muscles, which join directly with the knee cap. Low saddle and high pressure on paddling can cause this condition. It’s not a severe condition, and it usually takes 3 days to 1 week to heal.
2- Pain Behind Knee After Cycling
Back of knee pain after cycling is caused by the saddle being too low or too high, pressure paddling, and the uneven distance between both legs. It causes overflexion of the leg and overstretching of the hamstrings, which causes shocking pain in the back of the knee and disturbs any physical activity. It can get severe and usually takes 2 to 3 weeks to heal completely.
How to Treat Knee Pain From Cycling
Let’s look at a few ideas for knee pain after cycling treatment that can ease the pain and get you back on track.
1- Physical Therapy
If your knees hurt after biking and that pain persists, you need to get serious help. one of the best treatments is to go for physical therapy for cycling injuries like hip and knee pain relief and prevention of such conditions. Almost all professionals prefer going to PT to have the experts check their injuries and avoid serious issues.
2- Icing
Like almost every muscle injury, if your knees hurt after a bike ride, icing would be your perfect partner. Get an ice pack and put it above your knee or at the back of your knee where you are facing inflammation. It will help numb the sharp pain and relax the tendons and muscles.
3- Compression
Another way to cure the root cause of knee pain from cycling is to use compression to relax the inflamed nerve or muscle. This will help lower the swelling and provide the necessary heat to the infected area. Getting an ace tape or compression sleeve is recommended to give proper compression to the knee.
4- Fix your Bike Set Up
If your knees sore after biking every time, the fault may be is in your bike. Check your saddle height and paddle, and set it up in a way that supports your body and prevents knee pain after spinning.
- Get your saddle fixed; it should not be too low or too high.
- Get the paddle fixed, and don’t let them be flat with no grip or support.
- Fix your handlebar higher enough to keep your arms and entire posture straight and supportive.
5- Stretching
To prevent the stationary bike knee pain from persisting, you need to stretch your legs to lower the strain on the knees. Your knee hurts after biking because, in this sport, the knees are the powerhouse. That’s why some stretch bands are used to make the muscles around the knees strong enough to carry on the intense cycling sessions.
How Lake County Has Been Helping?
If your knees hurt after riding a bike, you are in dire need to hire a physical therapist to ease your pain. Get physical therapy to avoid long-term severe actions.
Robert W. shared:
“Rebecca has been wonderful with my therapy. She is always willing to listen and explain things. I have had 2 total knees done 10 years apart and she has been my therapist for both. I know that I have made so much progress. The most important to me is that she listens.”
Another old patient, Susan M. shared:
“ I developed progressive pain in my posterior knees over the last year. Activities such as gardening, my favorite hobby, were painful. I came to therapy with the hope that my pain and mobility would improve. Therapy has exceeded my highest expectations. I am now able to perform tasks I have been unable to do for 2 years. Mansi and Erin combine the perfect combination of compassion and encouragement needed to reach my goals. I am truly amazed by my progress.”
Knee Pain Cycling, Not Anymore!
It’s very common to develop knee pain if you are a cyclist or do an indoor cycle workout at the gym. Physical therapy should be your first option to ease the pain through healthy exercises and stretches. Various other treatments, like icing, compression, and fixing your bike set-up, will also be beneficial in easing knee pain cycling.
Erin has been with Lake County since 2016 and is a massage therapist from Soma school of Massage therapy graduating in 2007. She is also a PT tech who helps out primarily at the Mundelein clinic.
