Once you know how to get rid of knee pain when cycling, you will be able to ride further and faster than you could when knee pain was bringing you down. Knee pain when cycling often happens because your bike is not properly fitted to your body. When you push the pedals on a bike that is too big or too small, you cause strain and injury to your knees. To further alleviate knee pain when cycling, always stretch before going for a ride.
To get rid of knee pain when cycling, you will need:
- Allen wrench
- Make sure your bike is the right size. Stand over the frame of your bike with your feet flat on the ground. You should have an inch of space between your crotch and the top bar on the frame. If you can't even stand over the frame, the bike is too big. If there is more than an inch, your bike is too small.
- Adjust your seat height. Get a friend to hold your bike up for you. Push the pedals so that one is in the bottom position, parallel to the ground. Place your foot on the pedal and sit on the seat. Your knee should bend just slightly. You do not want it bent at a 90 degree angle nor do you want it to be completely straight. Pull the seat higher or lower until you are able to sit on it with your knee just barely bent. Use an allen wrench to tighten the seat post or simply tighten the quick release.
- Adjust the angle of the seat. A seat at a funny angle can also lead to knee pain when cycling. Sit on the seat and place your foot on the lowered pedal again. Use the allen wrench to adjust the nut underneath the saddle. Play with the saddle's position until your foot is directly below your knee. When your foot is in the right position, tighten the saddle again.