Knee pain from fixed gear is almost always a result of over developed quads and tight underdeveloped hamstrings. The weakness presents itself as kneecap pain called patellar tendinopathy, or, runners knee. Hamstring curls and deep squats or leg press fixed my discomfort. Edit: you touched on adductors and abductors too! I put those in my gym routine for the same reasons... also glutes!

It's sad that some people are quick to blame fixed gears for knee pain instead of just realizing that bad fitment on any bike can cause it too.

I've been a BMX purist my whole life and being 35 with a number of injuries that just built up over the years from working and riding and living a fairly harsh lifestyle I've had to just switch it up. What kept me on the BMX is that I didn't know regular bikes came in sizes and every geared bike I'd ever tried was wayyyyy too big for me so I always hated it. I just got a Brilliant L Train and this thing is amazing. And, coming from the single geared world, I can ride this thing so fast and it's easy.

Nice Video, Zach! I have not read all the comments, but there seems to be a lot of bad news out there. I would like to throw in my good story. I have ridden fixed gear 80% of my miles for the past 30 years. That is because I commuted daily in Cleveland, Ohio, with round trip distances ranging from 22 to 30 miles each day. Early years it was 9 months out of the year, with climate change, it was 12 months a year from about 2007 on. In addition, Iregularly did 60-100 mile fixed gear rides on weekends, with my longest single-day fixed gear ride being the Ride Across Indiana (RAIN) at 160 miles. In that time, I had two knee injuries requiring surgery - neither of them occurred while cycling. I broke my left ACL and got it repaired a little over a year later. About 10 years later, I fell on the same knee and broke the kneecap. Another surgery, more screws and wires in the knee. In spite of these injuries, at the age of 67, I am still riding fixed gear, and I have no knee pain. In fact, I think that the discipline of leg motion in a planar circle, with no impacts or twisting made the cartilage and ligaments heal with optimal alignment and, in fact saved that left knee. My recipe for knee longevity incorporates some of the very advice you have given. (1) I ride with a saddle height just above all the fitters’ absolute limit rules. If I lower the saddle and try to pedal more flat footed, knee pain lurks around. (2) I have used toe clips and straps, Power Grips, and now, half toe clips, because I prefer avoid foot hot spots by shifting my feet around slightly. The knees apparently benefit because my legs automatically adjust to the overall most comfortable position. (3) I ride weanie low gears. Over flat Cleveland terrain my everyday gear ratio has ranged from 65” (46X19) to 72” (48X18). The only time I used higher gears was whenever I raced (one season) on the Cleveland Velodrome. (4) I use a front brake. I use backpedaling on the rear wheel as an assist when braking hard, and to scrub speed when something squirrelly is happening with he poor slops driving their cars ahead of me. So I do like the flow of the fixed gear because I hesitate when danger looms ahead, and my legs slow, so my bike is slowing even before the situation has registered in my conscious mind and I have made a decision to grab the brake lever. To make a serious stop, even for a stoplight, I use the front brake and spare the knees. So Zach, ride on, don’t worry!

Much needed topic Zach - keeping it real......👍🏼

Stuff I do at age 30 to keep my knees happy riding fixed-gear: 1) Lower gear. I run 46*19, which is still plenty fast to hang with the party ride while being SO much easier in the hilly parts of town. 2) Fitment. Got my bike fitted professionally, worth every penny. Not just the saddle, but also 165mm cranks instead of 170mm since I have short legs for my height. 3) Dual rim brakes. I gave up on looking cool, at least on my daily bike, because I live in a dense hilly city where there's not always room to skid. 4) Working out in the gym, and especially not skipping leg day. 5) Shorter rides with occasional recovery days. This mostly all lines up with Wabi Boy's list but, worth reinforcing

12:57 I was 44 when this started happening to me. It's a tough pill to swallow but not insurmountable. I had to become obsessed with effortless pedaling, no exceptions. Avoided fight or flight situations with vehicles. Were you have to overly exert yourself. And reduce weight at all costs. Including your own body weight. Honestly though it was the seeds of your videos that brought me back. And I've never been happier.

About clipless, I disagree. They don't necessarily lock your knee in an angle. With spd, you have like 10 degrees or so of wiggle. You don't need more. In fact, I got injured in straps because my foot wiggled all over the place and my knee worked to compensate.

Supplement with single speed or add a road bike to your quiver to toggle up your skeletal musculature dynamics

I’m 33, been riding fixed/no brakes (46x16 ratio) for a decade. 15-25 miles avg ride. I don’t skid. My knees are fine and never hurt. I live in Florida and it’s all flat though.

One of those people who’ve been riding fixed on road and track longer than you’ve been alive. Although you have figured out a way to get some income from your hobby, bravo 😊 Spot on about proper bike fit, gearing and technique. One thing I’ve learned over the years is there’s a group of smaller muscles, hip flexors and adductors and the like that stabilize the knee, and when they are weak that can result in knee getting out of line while pedaling. Sitting at a desk job is the worse thing that can happen to these muscles. In my case, when knee starts hurting I know it’s time to get out bungee and start doing a little PT for the iliotibial band. Body is an amazing thing, a little maintenance goes a long way. Most dangerous things for a cyclist are still cars and the couch.

I road my fixed last summer and my right knee went to hell for like 2 months. Never had knee issues before.

I had chronic knee pain for several years following a sprained ankle. Two factors contributed were identified when my employer-provided insurance changed and I could see a decent specialist. My kneecaps are 50mm out of position, big quads had pulled them upward out of the "saddle" they normally sit in and they were grinding abnormally. And my muscles had all become tuned to compensate for that - up until the ankle sprain and recovery time disrupted the balance of muscle tension.

My outer calf muscles are stronger than the inner muscles, pulls my knee cap out of alignment. To correct this I do leg lifts, with my feet angled outward by 30 degrees. This has worked for me for over 50 years. As well I do not used clipless, I use MTB pedals instead so I can get my feet angled properly for my body type. Clipless for the vast majority of riders is useless, only makes a difference if putting down high wattage.

shorter cranks are awesome as well to reduce knee stress injury.

For 'internal leg muscles' one can use not very big, not very hard ball and do squeezing series of it keeping between knees. Then keep knees with hands and try to push knees outwards.

Very needed topic. Nowadays even young people are stiff and get sore fast because of long screen time and cramped position. Investing in yourself, strengthening core, legs, back and stretching will let one ride his bike longer and more enjoyable. Previous video about Justin who has accumulated several very nice bikes but couldn't ride fixed anymore 'cos knee pain speaks for itself.

riding a fixed in sandiego is insane

Any podcast soon? Would love to see that. Anyone agree?

A great video, you're so right on the sprained ankle,,, I got one earlier this year that lasted a month. I was terrified and had to be conscious of only skidding with the other foot lol it wasn't that fun lol but now I'm thankfully out if it

I might have same thing. been riding not fixed but singlespeed bikes for about 8yrs as main mean of transport (no car) at 27 went big into long distances( first on the single then on a proper road bike) but 29 now def having something with my right knee as well, I can relate with all the thing you said (sprained ankle, knee going inside when flexing, right knee pain). For me it's the swelling of the popliteus. I NEED to try that foam rolling thing

It's been said already, but I want to emphasize it: avoid a too high gear ratio in the first place and dismiss any false vanity (which is present quite often). False vanity belongs to roadies (sorry). 17/46 to 17/48 has worked fine for me. Never went "up" when becoming stronger after starting fixed gear riding. Secondly, I've always ridden 165mm cranks on Dura Ace, Miche Primato Advanced, BLB Super Pista, BLB Track and two or three more - also no worries about toe overlap with aggressive, tight track frames and pedal scrape when flying through sharp corners.

Hey Zach, it's "Brakeless Ill-EYE-Nye" as in, Illinois

I think this is what I needed to hear. I injured my knee (I think my MCL) in a crash, and I can’t bring myself to stop riding. I sure as hell don’t want it to become chronic, so I might just have to

Size yourself and work yourself out right! i think there's a lot of great stuff you can do with sizing that can keep your knees from blowing out that you mention--shorter cranks, different sized gears and cogs, different saddles, different cockpits, different pedals, different shoes. And then of course, there are physical exercises and stretches you can do to bulletproof your knees. Strengthening your tibs and keeping ankles and knees flexy can help a lot. I'm a big fan of working up to single leg bridge and single leg exercises that help you figure out whole body motion. Anyone else have a great exercise they do to keep their knees happy?

I found this video to be very honest & Thanks for sharing :) Quite a learning :)

Not being negative in my comment respect to Zack and all. 26 years old ? Mmm ok cool ? I'm 45 years old still riding fix, uh I started like in my early 30's. Injuries, pain, ha ha ha ha ha ha ha ha ha ha ha ha I've got day's for them. From bashing my knee on the curb, to falling in to thorn bush. Oh and can't forget sprang both wrist. Most recent injuries like recent as July 24 2023 I can not forget ! Broken clavicle ! From my front tire hitting a branch I couldn't avoid. Yeah still hurts the hell what the doctor say ! I'm still riding fix. I can't stop, don't want to.

I didn't hold much hope for this video initially. Then it turned helpful. Give us more stretches and exercises to prevent and heal, please! I have ankle issues. Whatcha got for that?

Good fit is really important. I did some (single speed) rides with clipless spd pedals, and I already started to feel that my knees didn't like that. I didn't try to adjust the fit since I prefer to use regular shoes while riding, and got power grips instead. Haven't felt anything in my knees after that.

I've had 3 leftfoot surgeries from falling being stuck in the straps at the end of 2021. Lisfranc ligament tear and ankle shatter. Ive recovered well and been back on the bike, but I do a lot more nonbike exsercise/stretching/balance work now. Knee pain is the last thing I worry about, gettin the squats up 😅

After 8 years of riding fixed my right knee got a torn meniscus. It happened on a cold day while commuting. I was running brakeless and had to emergency stop in busy traffic. I used to skid from the seat which already was a bad habit (damn macaframa) on that day it was too much and bam with a sharp pain it was goodbye fixed gears. Doctor said to operate but I refused. I instead used my left leg to compensate for 3 years while doing some therapy riding on XC bike and lots of walking. Today I can't for example jump on my knees from height because both are now bad (right from the tear and left from being abused for over 3 years while recovering) I also absolutely never going to ride fixed again unless both brakes are present, my knees are glass now. I ride 2.3 ratio on my old moser that tore my knee but with a single speed configuration this time and so far I'm fully recovered but extra fragile.

I’ve got no glutes and have weak hamstrings and quads. I can’t have a high seat because it affects my lower back, which is already weak due to a bulging disc. I had to resort to easy-but-steady peddling to commute 5 miles to work, where I lift heavy. It makes it a lot easier when trying to get home. Fitness will hopefully solve the issue.

I used to skid all the time too, my right knee was over, and I started roadcycling with gears and it repaired my knee 🫡 now im basicly starting to open up for other kinds os bikes, but I still comute with my fixed gear and the knee pain is gone, but skiding everywhere as well 🤷‍♂️ and I ride 3,2 on kind of flat terrain 🫡

I didnt ride too much fixed gear in the late 80's, but I did crush big gears all the time and my knees are dead now at 60.

Now that I think about the root of many injuries you talk about take root in ego.

lol my mentality for hospital visit is same. Hope you get a better health insurance in the coming future

I’m buying a circa 1977 Raleigh Grand Prix that’s been converted to a fixie in about an hour. I bought a different one two weeks ago. Thanks bud, appreciate the addiction.

Honestly, Warm ups is the second best thing to do before starting riding.

I mainly get gooch pain from wrong saddles lol but it’s good now. Knees feel fine maybe because I push and pull evenly when skidding? Been fixed for 3 years now, before that I was and still am a mtb boi

Pistol squats are insane. Try walking lunges, Bulgarian split squats, front squats with a dumbell. Calf extensions are a good idea. I've been fixed gear for decades with Speedplays. 64 yrs old and never had a knee issue. 🤞✌🚲

You're by far my favorite bike-tuber AND have lived in Michigan! I've been very afraid of this exact thing lately as well. I live in Grand Rapids where things are... mostly flat with some significant hills and it's all on pavement. I have a State 4130 bike that I think comes with 46x16 for the ratio and it *feels* okay, but I'm not sure if it's really optimal for my riding. Do you (or anybody else) have any suggestions for a gear ratio that'd be good for this kinda terrain

So interesting, same exact thing happened to my knees but from long distance running! I also bike single speed, so maybe it didn't help either.

Yo Zach, you ever try a Berthoud seats? I couldn't get along with Brooks but the Berthoud is money! Berthoud looks expensive on ebay but if you buy direct they give USA discounts. I got one during their Christmas sale and got it for about $145. i have a Mente cuz i have wide sit-bones and its the cheaper riveted model.

Those one legged squats you did are called pistols . Awesome video.

What is your thoughts on knees over toes atg exercises 😊for knee recovery ❤️‍🩹

Cartlidge can be rebuilt as well by doing light cycling with low resistance. Also by taking supplements that support the health of cartridge like glucosamine and chondroitin. I get it at Costco.

"I'm turning 28, I'm no spring chicken" Me turning 40: 😳 Thanks for the thoughts, have fun out there!

Just back off if something seems a bit wrong with your knees. I used to take the coldest two months off and enjoy coming back to it fresh later. And switch it up. Sometimes ride crazed, sometimes slow-mo. Even coasting sometimes has its place.

Dude Zach gotta do a Collab video with Bob and Brad the most famous physical therapists on the internet

I would go further than saying seatpost too low to saying just bike fit in general. Roadies have one thing right and that is fit is so important to your enjoyment of cycling. The fit calculator on competitive cyclist is actually not half bad.

The into indirectly aimed at Justin lol

Wow, there are so many things I couldn't even think of in my whole life. People, watch this video in its entirety!

Jokes on you. My knees and ankles were destroyed before I started biking

Low saddle means a tighter knee angle at the top of the pedal stroke, which is likely causing knee pain more than not fully extending at the bottom of the stroke. I'm married to and live with a physical therapist who has successfully addressed any knee pain I've experienced. Know your body, know your bike, know how to stretch.

I think we know the drill know, upload 6 of asking for fixie point videos to come back!

I also heard low cadence is another cause of knee pain. Ive never ridden a fixie but I assume low cadence is common when going uphill.

I only run high ratios like 52/15 or 48/13 in velodrome 52/17 52/16 48/14 on street

9:23 thats a foot arc problem, but almost any one has that,but is because of the shoes we wear

At a cadence of 70RPM it would take only 238 hours of saddle time on a fixgear to reach 1 million rotations.

also your ankles. rode fixed daily for 10+ years, then got doored by a double-parked uber. shattered my ankle, and have only rode a handful of times since. i miss it.

I'm thinking about ordering a Wabi, was hoping for a discount code to push me over the edge 😢

Maybe pulling with your legs should be #1, my personal take is that your knees have evolved over millions of years for pushing, not pulling. And pulling happens all the time when you regulate your speed, not only when you skid. So if the above is true, all it would take to fix the problem is start using a front brake to regulate your speed and stopping (and possibly stop skidding).

Bad fit doesn't fix naturally weak knees. As much as I'd like to go fixie, all the big steep hills in my area and the state of my knees means I need gearing to get around practically :/

Zack, duuuude. I'm an old subscriber and through last year I've got a note to share. It's veeeeeery likely that your knee pain (one sided it-band syndrome especially) actually comes from your seat being too hiiiiiigh. I watched almost all vids on your channel and your ankle and knee joints really experience an odd amount of flexion at the bottom of the pedal stroke. You almost flex your knee straight and point your toes severely which in 99% of the time leads to it-band syndrome. Since we all asymmetrical creatures we prefer saving one (more developed) leg over the other - that's where the pain comes from. So overreaching is the key. The second one is foot-pedal interface. Toeclips almost always align your foot in BOFOPA position which is unnecessary if you're not a passionate short-effort crit sprinter. Such positioning overloads the knee since the balance platform of the foot is extremely unstable under the load - this forces your quads to overdo the job. Annnnnnnd the last one - the setback being too far back can also be an inobvious culprit. When saddle is too far back and hight at the same time you kick out when you pedal rather than pushing firmly in a stable, controlled manner. So play with these 3 Xs to solve the equation. Saddle a bit lower, pedal spindle a bit further behind the 1st metatarsal. Hope you read the comments, cheers

Even single speed is painful. I ridden BMX, fixed/SS, DIRTJUMP. I just need gears ⚙️⚙️⚙️⚙️⚙️⚙️⚙️.

Front brake maybe. 🙂

Next episode Zack will have a geared road bike😂

only my skidding knee hurts, any tips im 19 so its not the age jaja

I ride Fixed now since 2006.I don't skid.Just ride my old Peugeot from 1983.I ride in sight .Im also drive a car .Fixed gear makes you :Be careful.look foreward.

This video was like the opposite of David Goggins.

a million pedal strokes are only ~5000 km

Been feeling some pain in my left knee lately bros...

Knee grinding problems come with ridiculous gear. 48-14 might be ok for people who have legs for near olympic level track racing, stick to something reasonable if you just commute.

I broke my clavicle and didn’t have surgery or medical treatment for 2 weeks … god bless murica healthcare

Low gear - low body weight - low risk!

I just remember the one who deliver pizza at his age,, he is my inspiration till now why i am riding my fixed gear for 10 yrs... At the age of 35.... Luckily i didnt experience any issue on my knees. Maybe coz my gear ration is 47/19

Oh, you are STILL a spring chick! (He said trying not to sound creepy) 😂

IF you don't skid, or hop curbs and add a front brake for extreme hills, your knees will love you. Of course, the front brake means no bar spin, but think of the Endo's. I threw a freewheel on my ride years ago, so I'm a poser. -If you never stop pedaling, how will they know? 😆

I was one who hurt my knees riding my fixed. I was younger and more crazy in my riding style. That same bike that hurt my knees was also the same bike that i was able to recoup my knee health. Once i figured out a riding style for me that wasnt always full agression. My knees are great. And i now can go all day with out issues. My stopping style is more of a back pedal force vs a straight up locking of the tires. When i have to i do. Ive been riding fixed on and off since the late 90s. Fixed are my favorite style of pavement pounders.

Forget doctors!Hop on a horse!🐎🐴🦄🤘🤘

44x16.. 2.75.. on 700x38. close tho the old school 46x16 BMX standard.. or 2.875. That number being revolutions per crank.. sprocket T# ÷ by the freewheel T#.. Been my standard for yrs. The circumference blah blah is dumb. Right now have 30x12..2.5, on a 29" s&m booze Cruz with 2.5" tires. Am going down to a 28x12.. 2.33 tho, just for old man comfort. Key is.. don't go above 3 typically.. and below 2 or lower is just weird. No one likes that stock 32x16.. 2.. gearing. Gtfo here with that.

I think people involved in fixed gear bicycles don't even consider comfort, they all want to be stylish, with ultra-high saddles, aggressive postures, saddles at completely absurd angles, and of course, no brakes. Obviously, the fixed gear bicycle is always associated with knee pain, but the fault is not in the bike, it's in the people who care more about being stylish. Just use the brakes, it's that simple. A bicycle that is comfortable for you, whether it's a mountain, road, or even fixed gear bike, has a minimal chance of causing issues. Listen to your body, don't sacrifice comfort for style, it's not worth it.

Come on man. The knees yell from skids and too small of a gear on the down hill.

People like to blame FG for bad knees instead of looking at bike fit or posture. The key to knee health is hamstring strength but how many people actually do something about it. Like Justin, just quit.

Well, no matter how young you are, the saying goes: the more you use something, the more you will lose it. Ironic, because if you don’t use something, the more you will lose it as well. Goes to show there is a balance, because the less you use something, the quicker you lose it. I’m confusing myself. F%#k this.

brooo whaaaat zach u cant skid with flats ?

Probably the most dangerous thing about riding a track bike is calling it fixed gear.

Taiwan rocks, hope there is never a war over it. Sounds like you need to ease up with the thing you love the most.

Stretching, hydration, and a balanced diet can only do so much if you are predisposed to certain conditions. Only one who says that they've been ridinh fixed gear bikes for well over a decade and do not have any issues is merely sharing anecdotes, not facts.

Business medicine makes us sick.

1000 Hindu squats a day and you’ll be alright.

I've said it a bunch of times in the comments on this channel in the past, go to the gym

Just don't climb with a fixie lol

you getting older

Foot plant can be too? Strap use

Just go for an easier ratio