FAQ Knee Pain
We are going to discuss the more common causes of Knee pain as they relate to cycling. We will focus on knee pain as a result of improper saddle position, forefoot alignment issues, and overuse related stress.
We will start with saddle height as it is the most common culprit for most cyclists. The quick rules here are as follows; pain in the front of your knee is most likely due to the saddle height being to low, and pain in the back of the knee if the saddle is set to high. When making adjustments to saddle height limit yourself to changes in increments of no more than 5mm (1/4 of an inch), you will be surprised at the difference a small change makes.
Second is forefoot alignment issues. This problem would generally come up only when using cycling shoes and cliplesss pedals. the reason for this is that when using clipless pedals you are more directly connected to the pedal. Most people have a condition referred to as "forefoot varus" with this condition your forefoot naturally tilts up from the inside. Imagine the big toe side of you foot tilted up "of off the ground" when standing relaxed feet pointed straight forward. Now imagine pushing down on your forefoot as you do when cycling. What can happen here, is your knee will be forced to rotate inwards as you push down then back out on the upstroke. This constant motion can lead to knee pain most likely centralized under the kneecap. The opposite condition can exist as well which is referred to as forefoot valgus. The "pinky toe" tilted up when standing relaxed with feet pointed straight forward. We can correct these conditions by using a Forefoot Measuring Device to detect the amount of tilt then use wedges under the cleat on your shoe to achieve a healthy pedaling motion.
Overuse related issues may or may not be cycling related. One of the most common conditions that can cause knee pain for both cyclist and runners is IT (IlioTibial) BandSyndrome. The IT band is the tissue that runs on the outside of your thigh, when irritated (due to a number of stimuli) can become inflamed. When inflamed it can cause pain likely to be concentrated at the outside of the knee, you may also feel a clicking when extending and flexing the knee. There are a few ways to get back under control. The first is rest, most of the time when something is inflamed time off can be the most important part of the cure. Second, could be use of over the counter antimflamitory medicines, such as ibuprofen. Third, is the incorporation of stretching related exercises into your normal routine. As with many issues a good stretching regimin can be the best preventive care for any injury. Remember if you are having problems controlling an injury, seek professional medical advice.
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