Bike Riding Can Be A Pain

Cycling is a great way to stay fit, but it can also be the cause of pain and discomfort.

Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious pain.

Beginning cyclists commonly complain of IT band syndrome pain. These rookie riders can cycle for hours without giving due respect to the needs of their feet and knees. Other causes of knee pain are poor sitting position, cleat alignment, hard riding or a faulty saddle. It can even be a result of simple body anatomy. The only way to reduce this pain is to ride more slowly. This allows the body more time to adapt to the physical stress of cycling. Minimizing hard riding and stretching before and after riding can also help lessen the effects.

There are changes that you can make to your bicycle to help reduce cyclists' knee pain. Try adjusting the seat higher or lower to take stress off of the knees. Whether your seat is too high or too low, you can experience cyclists' knee pain. If the seat is too high, you'll feel the pain behind the knee. On the other hand, a seat positioned too low can result in pain in the patella. Visit your cycle shop for help in finding the best seat height position for you. If your bicycle is equipped with cleats, they too may need some adjustment. Cleats should not float too much internally, and should not float externally. Ideally, the cleats will be neutral. Your bike shop can help to adjust your cleats using the "fit kit" method.

Another common cycling-related injury is chondromalacia. This painful condition is caused when the cartilage behind the patella is under constant pressure, such as in cycling.

Try strengthening the quadriceps muscles along the front of the thigh to relieve your discomfort. Some doctors recommend simple exercises, like sitting on a chair and stretching the leg, to strengthen the quadriceps. Avoid sideward movement while pedaling to help ease your pain.

If cyclists' knee pain strikes you, apply ice packs or rest your knee. You'll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It's also important to keep your legs warm during cold weather riding.

If you suffer from persistent pain, or the condition becomes worse, see your doctor. Cyclists' pain can indicate a more serious condition, so it's a good idea to get a professional opinion before treating the symptoms.