Why does my knee hurt when I cycle?
Here we explore the common symptoms associated with cycling-related knee pain, delve into the potential causes, and discuss how physiotherapy can play a pivotal role in alleviating pain and enhancing cycling performance.
Cycling is a fantastic low-impact exercise that benefits cardiovascular health and muscle strength. However, knee pain is a common issue among cyclists, both amateur and professional, and is often caused by improper bike fit, overuse, or muscle imbalances. Recognising the symptoms and understanding the causes are crucial for effective management.
Why does my knee hurt when I cycle?
Knee pain from cycling can manifest in various ways, including:
Anterior knee pain: Discomfort around the kneecap, often exacerbated by pedalling or longer rides. This can sometimes be known as patello-femoral knee pain, and we have more information about this here.
Lateral or medial knee pain: Pain on the inner or outer sides of the knee, which may indicate issues with alignment or overuse.
Swelling and stiffness: The knee may feel swollen or stiff, particularly after a long ride.
Clicking or popping sensations: These may occur during movement, indicating potential cartilage or ligament involvement. We have blogs on both meniscus injuries and knee ligament injuries for more information on these.
Causes of knee pain when cycling
Several factors can contribute to knee pain while biking:
Improper bike fit: A bike that is not properly adjusted to your body can lead to poor biomechanics and increased strain on the knees.
Overuse: Sudden increases in cycling intensity or duration can overload the knee joint.
Muscle imbalances: Weakness or tightness in the quadriceps, hamstrings, or hip muscles can affect knee alignment and function.
Pedalling technique: Poor technique, such as excessive force or incorrect foot positioning, can contribute to knee pain.
How can physiotherapy help knee pain from cycling?
Physiotherapy offers a comprehensive approach to managing and preventing knee pain associated with cycling:
Assessment and diagnosis: A thorough evaluation to identify the underlying causes of knee pain, including biomechanical analysis and muscle strength testing.
Pain management: Techniques such as manual therapy, ultrasound, or TENS to alleviate pain and reduce inflammation.
Exercise prescription: Tailored exercises to improve strength, flexibility, and endurance of the muscles supporting the knee, promoting optimal alignment and function.
Bike fit advice: Guidance on proper bike setup and adjustments to ensure a comfortable and efficient riding position.
Education: Teaching self-management strategies and techniques to prevent recurrence and enhance cycling performance.
How can we help at First Line Physio?
At First Line Physio, we are dedicated to helping you overcome knee pain and get back to enjoying your rides. By focusing on the root causes and delivering targeted interventions, we aim to relieve your symptoms and restore optimal function, allowing you to cycle with confidence and enjoyment. Our experienced physiotherapists will develop a customised plan based on your specific needs, goals, and cycling habits. We can also offer regular follow-ups to monitor progress, adjust treatment as needed, and provide continuous support throughout your recovery journey.
This is absolutely not written to substitute medical advice, and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.