Knee Pain in Cyclists: What You Need to Know
Cycling is a fantastic way to stay active—it’s low impact, great for cardiovascular health, and easy to enjoy at any age. But if you're dealing with knee pain while riding, you're not alone. As physiotherapist, we regularly see cyclists—both new and experienced—struggling with knee discomfort that can take the fun out of the ride. The good news? Most cycling-related knee pain is manageable with the right approach.
Common Causes of Knee Pain in Cyclists
Knee pain in cyclists is usually related to overuse or poor biomechanics, rather than a specific injury. One of the most common culprits is patellofemoral pain syndrome—discomfort around or behind the kneecap—often caused by muscle imbalances or excessive load.
Another common issue is iliotibial band (ITB) syndrome, which presents as pain on the outside of the knee. This can result from tightness in the ITB due improper alignment during pedalling.
Other potential causes include issues related to cleat position, saddle height, and cadence.
Signs You Shouldn’t Ignore
A dull ache at the front or side of your knee during or after riding
Pain when climbing hills or increasing intensity
Stiffness that lingers after a ride
If you’re experiencing these symptoms, it’s worth having a proper assessment before the pain progresses.
Prevention Starts with Bike Fit
One of the most effective ways to prevent knee pain is to ensure your bike fits you properly. An incorrect saddle position can increase stress on the knees. The same goes for cleats that are misaligned. Small adjustments can make a big difference.
It’s also important to look at training load. A sudden increase in distance or intensity can overload the knees. Gradually building up mileage, and incorporating rest days can help prevent overuse injuries.
Strength and Mobility Matter
Muscle imbalance can put extra stress on the knees. Incorporating a mobility and well-rounded strength program off the bike is key. Exercises like bridges, step-downs, and single-leg work can help support better knee mechanics.
How Physiotherapy Can Help
As physios, we look at the whole picture—your movement patterns, muscle control, and how you interact with your bike. A tailored program that includes hands-on treatment, targeted exercises, and possibly a bike fit assessment can get you back on the saddle pain-free.
