Bike Riding Knee Stress

[Being_the_Don]

I've added biking to my exercise routine. I had been riding an hour a day during the weekends, early morning rides on an empty stomach. I got this idea from the forums because cardio workouts should be done first thing in the morning before eating. Anyway, I decided to up the biking to include weekday mornings when I have that time. So I rode this last weekend (Sat. and Sun.) then spent Mon-Wed riding for an hour. I keep my bike in high gear for level terrain, I don't change gears even when going uphill because I want the resistance (and it helps). I ride in the city not on rough terrain, though.

Anyway, I'm doing good, can tell that I'm adjusting well, so far I've ridden three weekends already and I've come to see that the uphill ride is much much easier than when I first started. I ride on level ground for most of the stretch then up hill then back to level ground again. I repeat this route again and again to complete my hour which includes a warm up and cool down.

The thing is that a couple of days ago I noticed that my knees were feeling a little sore. I felt it when I was climbing the stairs, I prefer stairs to elevators because of the added exercise. But I didn't feel this in my knees until I increased my bike riding routine. And I like riding. It helps me out when I get to the gym later in the day. Because of work I hadn't been able to get to the gym as much so I had been riding my bike on weekend mornings which for a couple of weeks was about the only intense exercise I was getting. But I'm getting back to the gym and I've increased my weights there, too. And I'm using free weights in addition to the machines now.

But I'm interested in what others have done to remedy the stress on their knees from biking. The advice will be appreciated.

 

[Francisco d'Anconia]

1. Use easier gears and spin faster.
2. Go to your local bike shop and get a professional bike fitting.

 

[Road Demon]

1. Use easier gears and spin faster.
2. Go to your local bike shop and get a professional bike fitting.

I second that!

Perhaps invest in toe-clips and straps ~ 20 bucks. It will keep you leg extension more constant when pedaling.

 

[Create Reality]

Yeah spin faster like francisco said. I try to keep my rpms above 80 most of the time, unless im hauling ass in high gear. And make sure to stand up once in awhile to use bodyweight to pedal. Knees are straighter that way so there will be less stress.

 

[djSlvt]

Well, to the point. Is it knee joint or is it muscle related?

I run, and I have crappy knee because as a kid I fell on my knee hard and fast. Basically after running I can hear it cracking while I walk and the pain is there and slowly makes me mad.

I fix this by getting BREGG knee wrap. Cheap on eBay, and it helps me run every morning, so much that I don't have knee problem anymore, as long as I run with the wrap.

Here is eBay Knee Wrap Search results
Here is the buyer I bought mine from for around $20, she might have more, ask

If it's joint related, wrap helps, make sure you get the right size.



If the pain is muscle related, then you need to allow the muscle to rebuild, usually doing nothing for 48 hours helps.

 

[djSlvt]

1. Go to your local bike shop and get a professional bike fitting.

Here is professional bike fitting. As your a55 is resting on the seat, your foot should extend to the bottom of the pedal, it should be straight down, so that you have no bent in the knee, and that you not extending your knee beyond natural straight line.

 

[Road Demon]

Well, to the point. Is it knee joint or is it muscle related?

I run, and I have crappy knee because as a kid I fell on my knee hard and fast. Basically after running I can hear it cracking while I walk and the pain is there and slowly makes me mad.

I fix this by getting BREGG knee wrap. Cheap on eBay, and it helps me run every morning, so much that I don't have knee problem anymore, as long as I run with the wrap.

Here is eBay Knee Wrap Search results
Here is the buyer I bought mine from for around $20, she might have more, ask

If it's joint related, wrap helps, make sure you get the right size.



If the pain is muscle related, then you need to allow the muscle to rebuild, usually doing nothing for 48 hours helps.

NO WRAPS for the Bike. Why do you want to drive the patella into the articulating surfaces of the long bones?

He needs to get fitted, and set up right. Need to got to your local bike shop.

A quick bike fit takes like 10 minutes, most bike local bike shops will correct the major issues for free or $10 tip to one of the guys. Swing by. or you can look for local bike club and see if someone can help you.

A professional bike fit takes about 2 hours and costs about 150-250. I charge 400-500. Priceless if done right.

check out these links:

Read this first:

http://www.jimlangley.net/crank/bikefit.html

check section C and D for saddle height.

http://www.coloradocyclist.com/bikefit/

http://www.peterwhitecycles.com/fitting.htm

http://www.cyclemetrics.com/Pages/FitLinks/bike_fit_links.htm

 

[djSlvt]

@ Road Demon


I absolutely agree with you. Meanwhile he gets the pro service, my recommendation about a55 and straight foot might help some.

 

[Throttle]

francisco and road demon know what they're talking about & have the money advice.

until you get a fitting (which should be a given at this point), do you get full leg extension as you pedal? most people tend to leave the bike seat too low, which prevents full leg extension and creates more work. this will be part of any bike fitting, quick or pro.

 

[Create Reality]

I find it hard on my knees to have my seat so high that my leg extends to a fully locked position. I usually adjust it so at the bottom of the pedal there is a slight bend. Plus this gives you more room when standing.

I dont know what a pro bike fit costs so much for, usless they are replacing a headset or a set of cranks. Make sure your cranks are the right length for your riding style, and handle bars are your preferred width, and headset has the right height and angle to get your back flat while leaning over

 

[Throttle]

yeh by 'full extension' i don't mean locked...which is why you have somebody who knows what they're doing show you

 

[Francisco d'Anconia]

I find it hard on my knees to have my seat so high that my leg extends to a fully locked position. ..

Quick Tip for finding the right seat height (although I still say all encompassing bike fit is best): Instead of using the height of your fully extended leg with the ball of foot on the pedal, use the full extended length of you leg with you heel on the pedal, it compensates for the slight bend in the leg which is necessary.

Note, this works best with your shorter leg (you didn't think that both of your legs are the same length did you?) And don't get me started on lateral/medial, valgus/varus & longitudinal foot placement. This is why it's worth the cost of a professional bike fit.

 

[Being_the_Don]

Thanks, guys, I'm taking in the advice. I purchased that bike from a department store a couple of months ago, the guy who built it has done a lot of bikes. The problem is probably muscular because it is feeling much better now. I may raise the seat a little to get more extension. I'll continue to read the suggestions you are posting.