How To Fix Knee Pain From Cycling

Рет қаралды 97,917

Күн бұрын

Knee pain is one of the most common issues in cycling. It can be caused by changes in your cycling routine, like pushing too hard or too far, or by incorrectly setting up your bike, with something as simple as fitting a new pair of cleats or adjusting your saddle by a few millimetres leading to discomfort. Join Conor and Bryan McCullough of The Bike The Body as they identify the key causes of knee pain and how to address them.
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Have you ever experienced knee pain from cycling? What helped you recover?
Not all exercises are suitable for everyone - there is no ‘one size fits all’ approach. As with any strenuous exercise, you should take into account factors such as your flexibility, strength and overall health to determine if an exercise is appropriate for you, and consult a doctor/physician before beginning a programme of exercise. Discontinue your exercise session immediately if you experience any pain, dizziness or discomfort.
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Пікірлер: 72

@gunmanrishi 2 жыл бұрын

I had some knee pain on the side of my knee. If you could have a video focused on different knee pain regions it will help us know what we are suffering for and how to fix it. But a great video none the less.

@transkryption Жыл бұрын

Which side? The inside or outside edge of the knee. The inside can oftwn be a sign generally of pronation of the knee from fallen arches aka "flat feet"...

@vesalehtinen4534 2 жыл бұрын

I had some knee pain this summer, which I self diagnosed as IT band tightness. I managed to fix it by doing 3 things: started regular exercising to strengthen the glute medius, regular stretching after rides, and got expensive shoes. Not sure which contributed the most, but I'm pain free and have nice shoes, so can't complain.

@Ozaneee 2 жыл бұрын

The shoes definitely made the pain go away 😅

@zacharypump5910 6 ай бұрын

Do you remember where the knee pain was exactly ? Inner side, outer side? Behind the knee? Just under the cap? Sorry I know it’s 2yrs later… hopefully you didn’t die of COVID :)

@cchanc3 2 жыл бұрын

full time rider in the 80s. major knee problems last few years. trouble standing up, getting in/out of cars, walking, almost everything. just retired and moved to socal. by day 3 my knee pain was completely gone just from riding in the mountains every day. I just needed the workload. 7 months now and going strong.

@vincentcampagna3254 2 жыл бұрын

Most recent study are showing that having the saddle aft further back actually increase stress on the knee. And it does make sens, runners for exemple, need to land under there center of gravity, a runner that over reach in front of him will have way more stress and its one of the primary cause of knee pain. So, don't move your saddle back, that will also disengage the glutes, wich is the leading muscle for the quad and the knee. Sorry for my english, I speak french.

@thebikethebody 2 жыл бұрын

good points, of course it’s all relative, in this case if your saddle is to far forward in the first place then moving back can help, but absolutely, excessive setback is problematic also

@saddleweary9709 2 жыл бұрын

After knee trouble this week, this vid is very appreciated. Thanks to both of you.

@petinka721 2 жыл бұрын

Thanks Conor for the video! Perfect for my bad knees.

@bobgriffith1029 Жыл бұрын

Excellent description and demonstration of exercises.

@aGhost0o 2 жыл бұрын

Some tips for people that I used recently to cure knee pain I'd suffered with for a few months... *Do these leaning against a wall, worktop, or fixed in a trainer. Not out on the road!* 1. Tie something like a wrench socket to a piece of string. Sit on your bike, clip in and position the foot you're checking with the pedal horizontal at the front of the stroke. Hang the string over the front of your knee and the weight should hang down and line up with the pedal axle. If it doesn't, adjust your seat forward/backward as needed. 2. With your foot unclipped, position the pedal vertically at the bottom of the stroke and rest your heel on the pedal. Your leg should be straight, but be careful to not tilt your pelvis to reach. This height should result in a slight bend in the knee when clipped in at this position. Now you should at least be close to an ideal fit.

@SteveBrill 2 жыл бұрын

Great video Connor. I must say you are looking more like Wolverine every day. 😉

@SeattleHomeFinder Жыл бұрын

This is spot on - exactly what I'm dealing with.. Thanks guys!

@richcrompton6891 2 жыл бұрын

Very useful indeed. Thanks guys. Would love more of this sort of content to keep me functioning before a niggle ends up becoming a problem 😊

@MarkPhilp1970 2 жыл бұрын

Back in the 90's as a young man in the Navy, I was injured in a work accident. A bloody big rope(hawser) whipped me across the right thigh severely dislocating my knee, causing damage to my right hip and lower back. As the years went on my left knee ended up dislocating from years of compensating for the right. That needed surgery. Now I can't run, but thankfully I can walk and cycle. I wish I had this sort of help back in the beginning of my problems. Great video would like to see more about different injuries recovery, maintenance. 👍🏿👍👍🏾

@thebikethebody 2 жыл бұрын

sounds like a nasty injury! glad you enjoyed the video! we have a whole series of these videos coming so stay tuned

@MarkPhilp1970 2 жыл бұрын

@@thebikethebody I most certainly will.

@davidthomas9079 2 жыл бұрын

I`ve suffering with knee pain for the past few weeks...some great advise in this video so i`ll give it a try.

@ceftx2375 2 жыл бұрын

Another very useful video, and for me...very timely.

@GCNTraining 2 жыл бұрын

Glad it was helpful!

@miguelrueda9426 2 жыл бұрын

Loved it! Please make a video about iliotibial band syndrome IBS (runner’s knee)

@thebikethebody 2 жыл бұрын

glad you liked it - we are looking at doing some deep dive videos in the future

@tonyp_emtb3293 2 жыл бұрын

Very informative, thank you. Currently have minor knee issue so this has been extremely useful

@GCNTraining 2 жыл бұрын

Great to hear!

@scottdouglasshieldsnclmtab9950 2 жыл бұрын

I recently got diagnosed with "calcifications on the lateral and medial sides of the meniscus" about nine weeks ago. Strange thing with said diagnosis is that I "just woke up" one unfortunate very early morning (3:00 a.m. all twisted up - legs looking like a human pretzel), with a horrible "crampy feeling" in the knee. I decided to carefully "walk it off" slowly as we all probably do for most other muscle cramps. Then, went back to sleep comfortably for a couple of more hours before I had to be up. The Doc took a few positions of X-rays and said "That's all I need to see, RIGHT THERE" !! AND THEN proceeded to tell me thee above diagnosis. My theory is that I believe it was a partial tear , because the initial pain has been now presenting center line to the patella but just superior to it. I am also in firm belief that a CT Scan and or an MRI would have and might yet prove my self diagnosis ??? BUT, bottom line is this .... being a Certified and Licensed Massage Therapist here central Illinois for nearly fifteen years has allowed me to learn many "tricks of the trade" in the physical rehabing business which in turn has allowed me to get back on the mountain bike and start to do "SOME" low end trails, it's just I put up with that superior patella tendon issue for about 5-10 minutes every morning........ 🤔🤯 UHHHGG !!!

@lolproandherdog6507 Жыл бұрын

Hi Guys at GCN thanks for posting this video. I have arthritis in both knees so I have to have steroid injection in them every 4 months I will eventually I need to have a knee replacement so I'm trying my best to help with looking at exercise. I cycle 3 times a week in summer and twice in winter or use a turbo trainer. I went for a 80km ride and finished with both knees like balloons and haven't even been able to walk for 4 days not sure why but any hits and tips would be greatly appreciated. I'm 48 and suffer with fibromyalgia. Have a wonderful day hope to hear from you soon 😊

@123mcah Ай бұрын

Thanks for a great video. My 17yr old son is a competive cyclist but has been diagnosed with Plica on his left knee after having an MRI scan. Probably from over training. He has had a cortisone shot but the pain is still there (inner side of his knee). Are there any drills/exercises that have been successful for treatment of Plica? We're reluctant to go down surgery route. Thanks for any help.

@dodojanik Жыл бұрын

What helped me was start walking a bit more, that was after i realized i am spending more time on my bike than my feet.

@oOoACFREEMANoOo 2 жыл бұрын

If you need a laugh and your a 13 year old at heart, then press this an immediately close your eyes: 5:38

@evanbrom1 2 жыл бұрын

Ironically I found the source of my knee pain was off the bike when I slept on my side putting a sideways pressure on my knee. No amount of bike adjustments could fix my knee pain but a few pillows did.

@husnainanwar514 2 жыл бұрын

I have a reconstructed ACL, PCL and LCL ( 3 x ligaments) of the left knee. Just 4 months post-op and starting to ride out of the saddle. I found this video really helpful. peace.

@johne7100 2 жыл бұрын

Good luck! I don't yet know if my knee pain is ACL or meniscus - I'm blaming it on my first ride of the off-season wearing long tights that dragged a bit.

@husnainanwar514 2 жыл бұрын

@@johne7100 Try having an MRI. See the results and if it’s a tear then get op otherwise it’ll get worse.

@johne7100 2 жыл бұрын

@@husnainanwar514 You're right there. I'm going to give it one more ride and if it howls I'll see my doc.

@husnainanwar514 2 жыл бұрын

@@johne7100 hoping for the best

@thebikethebody 2 жыл бұрын

good luck in your recovery 👍

@robertrepka1372 2 жыл бұрын

the cut in 8:23, so intimate :)

@playandteach 2 жыл бұрын

I was hoping for some more specific advice about location of pain. Mine is on the inside, slightly above. Curious to know if it is to do with needing to move cleats out etc.

@pedromagnani1053 2 жыл бұрын

I've a similar one after riding 315km in an event... Both knees hurt at first but now only one is still annoying me. I'm still seeking for an answer

@thebikethebody 2 жыл бұрын

we may look at doing some deep dive videos in the future on specific issues if there is demand - the idea here was to give some general guidance, advice and basic info

@faosa73 9 ай бұрын

inside, if near the joint line between tibia and femur, is a symptom for meniscus tear.

@playandteach 9 ай бұрын

@@faosa73 Thanks, I'll look into that.

@Ok_cool_1 Күн бұрын

Do these exercises still work if there’s hardly any cartilage left in both my knees?

@boldirio 2 жыл бұрын

I've heard a lot about tight quads causing anterior knee pain, since it wasn't brought up here, is it not as common or simply false? Because I have anterior knee pain and it's not nice.

@SteRumbelow 2 жыл бұрын

Illiotibial Band Syndrome is extremely common in cyclists. If you notice the ligament popping over the top of your lower leg bone when you squat or bend your leg, then that’s the cause. I’m 99% sure I have it now, so have been taking steps to rectify it with stretches and foam rolling, concentrating on the TFL (it connects the IT band at the top). I too am surprised they didn’t mention this.

@thebikethebody 2 жыл бұрын

Hi Joel, you’re spot on, quads ‘tightness’ is blamed for a great many issues but in my experience it is rarely the root cause - having said that, there is little harm in quad stretching so if you find it helpful fire ahead

@shuonanzhao6395 2 жыл бұрын

The video is too generic, and knee pain has too many possible causes for it to be covered. I myself suffer from snapping hips, tight gluts, and knee pain and it’s horrible. Extensive sessions with physio suggests the following: - knees can only bend in one plane - knees start hurting when it is bending at an angle - knees start bending at an angle when the muscles activating them are imbalanced - you need to figure out which musicales are imbalanced, then stretch/strength them specifically in order to correct the knee movements - once knees are moving as intended, the pain will go away

@thebikethebody 2 жыл бұрын

@@shuonanzhao6395 you're right that there are a vast array of different knee pain problems from different sources - this video is meant as an overview with some simple options to try and help - as we say at the end, it is always best to seek professional help from an expert to get an individualised assessment and treatment plan if you have ongoing problems

@abedfo88 2 жыл бұрын

My knees hurt when my saddle is too low. 😫

@CJ7_QT 2 жыл бұрын

In my left knee upper left behind my knee cap hurts when I stand up or sit or when I pedal my bike, what kind of knee pain is it? And how to fix it?

@CJ7_QT 2 жыл бұрын

Sometimes it hurt so much that I can’t put force on my pedals so I have to rely on my right leg to keep my bike going.

@steflodewyckx4336 2 жыл бұрын

3 bikefits later, groin rupture operation, still got knee problems and right buttcheek pain. Feels like sitting on only right side of saddle.

@JitinMisra 2 жыл бұрын

How much do you ride a day and how often, to cause you such issues ?

@steflodewyckx4336 2 жыл бұрын

7-9 hours zwifting in the week. 4 to 6 hours outdoor in the weekend. Trying these tips now, let’s see.

@thebikethebody 2 жыл бұрын

if you have a bike fitter with a background in sports injuries / physio / rehab this would be best so you can address the likely off-bike issues that you may also have affecting your comfort and positioning on the bike

@JitinMisra 2 жыл бұрын

@@steflodewyckx4336 Thing is , when you do any activity repetitively, you are bound to get some problems, even if it was 4-6 hours of walking, the body doesn't like repetitive movements, for soo long

@herbwhite5924 2 жыл бұрын

I would like to see a video of cycling with a knee replacement

@thebikethebody 2 жыл бұрын

great idea - i have some content about this on my instagram page

@stschubs 25 күн бұрын

my knee hurts watching this video haha

@chrisridesbicycles 2 жыл бұрын

I got the knee pain of my life during a 4 day trip in 2019 where I noticed too late that my cleats were slightly wrong and I had to work against the spring of the pedal ever so slightly but for 6 to 8 hours every day.

@thebikethebody 2 жыл бұрын

nasty, happens quite a bit, I hope you’ve managed to get this addressed 👍

@maxkrug2000 2 жыл бұрын

Having knee pain off the bike, no matter if I ride or not. is that less bike related then?

@thebikethebody 2 жыл бұрын

most likely yes, get in with a good physio / Osteo / chiro etc to get it fully assessed

@maxkrug2000 2 жыл бұрын

@@thebikethebody thank you very much for the response sir!

@michaelorr181 10 ай бұрын

Yes reverse lunges are king 👑 Even for a grandpa like me “ If you want to cycle forever do what this man tells you , even if it means staying off the bike for a couple of months you’ll be back “ Like ARNOLD ……. ILL BE BACK 😜