But for a basic, neutral position, George says: “people try to do all sorts of clever things [with their cleats] – but really they should be under the ball of the foot – imagine standing on tip toes – they should be right there, that places the cleat directly below the ball of the foot so you shouldn’t have problems.”. Many people I spoke with at the time said cycling was a really good thing to do coming back from a knee injury/surgery. If you’re struggling from long term, persistent, or ride stopping pain – it’s a good idea to check yourself in with a physiotherapist, osteopath or medical professional. While each individual’s tolerance will differ, there’s certainly no harm in keeping muscles and joints warm. If they’re tilted inwards, your knee will be forced to follow the ankle and track inwards –and vice versa. We take a look at the key causes and solutions, This site is protected by reCAPTCHA and the Google, Olympic gold medallist Kristin Armstrong launches coaching programme designed to get more women cycling, Tips to help you complete the CW5000 Challenge. You may be able to find the same content in another format, or you may be able to find more information, at their web site. But we forget that the legs work from the core – the lower back, abs, glutes and hip flexors are all involved. Knee pain is the most common location for overuse injuries in cycling, resulting in 40% to 60% of cyclists experiencing cycling-related knee pain in their careers.. So can cleats that are placed too far to the outsides of the shoes, causing too narrow of a stance on the bike. Cyclists have a tendency to focus on strengthening the quads and calves – the areas that present themselves in rippling superiority when we look at pro cyclists. It can be a limiting factor in the joy of cycling at the least. Usually, it’s caused by tightness in the quads or the fibrous tissue that runs alongside the outer leg – the 
Iliotibial band – pulling on the patella (knee cap). Pain at the front of the knee – on and around the knee-cap (patella) – is the most common presentation of cycling overuse injuries, in part due to the anatomy of this area. Use … The main causes of knee pain during cycling are overuse, weak muscles and improper bike fit. If you’re getting knee collapse [your knees tracking inwards towards the top tube], it’s a sign that the glute isn’t stabalising the whole leg enough. Pros routinely cover their legs in training when the temperature is below 60 degrees—that’s why knee warmers exist! To Build Strong Legs, Start With These Exercises, BikeFit Cleat Wedges for Look/SPD-SL Pedals, 7 Exercises That Help Prevent Pesky Knee Pain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. A good bike fit is essential for preventing most causes of knee pain. There is only so much you can learn from the internet – and it’s important to understand that lack of strength, flexibility and bike fit are all very intertwined. In the earlier days of cycling, the default was to tell the rider to bring their knees in to meet their feet. When you cycle, your knee repeats the same motion hundreds of times during a single ride. As a general rule, aim for at least 15 minutes of moderate spinning before you attack the local climb or go hard on the flats. Big-gear mashing, climbing in monster gears, and hard sprinting (especially if you’re not conditioned for it) can put undue stress on the knee and cause this type of pain. To fully handle knee arthritis, it is best to integrate cycling with a solid strength training and stretching program. It’s basically overload. Your cleat position affects your Q-factor, which dictates how far apart your feet are laterally when pedaling. It’s important to stretch the hamstring then too.”, He adds: “From a coaching perspective – only ever add 10% of duration – if someone suddenly goes from nothing to 4 hours, they’re going to get pain. The knee will track inwards and therefore become sore.”, He adds: “The glutes, abs and core all work together – if they’re not working it will cause pain, and you need exercises to get them firing up.”, In particular, he suggests a single leg touch down – adding “over time, you can do this loaded with a bar – but you need to get proper form with the knee tracking straight – and not inwards – first.”, Monger-Godfrey agrees that a focus on core strength is hugely important – saying: “The core is paramount for everything- a strong core gives you a stable base, so anything that life throws at you – on or off bike – you can cope with change – which is where bodies often start falling apart. Tinkering with your set up may help – but if your problems become chromic there’s little replacement for a physio led bike fit. Knee pain is the most common lower-extremity overuse problem in cyclists. Lateral knee pain refers to pain on the outside of the knee, whilst medial knee pain is felt on the inside. Research shows that anywhere from 23 percent to 33 percent of cyclists have suffered from cycling-related knee pain at one point or another. This can be down to bike fit, or tightness as a result of a lack of maintenance or overuse. Here’s a guide to help you trace what hurts back to the source. Often people will say the patella gets ‘stuck’, feels like it clicks or gives way.”, The patella doesn’t get itself into trouble on its own – Monger-Godfrey says: “If you took the quadriceps away from the knee… it would basically fall off…if one side is tight, it pulls the patella in the wrong way, so it doesn’t track smoothly and can cause pain.