Of course, how you ride your bike will also significantly impact whether or not you have knee pain. Here are some recommendations to ensure the latter.
A warmup to get the blood pumping and the muscles ready is a good idea, just like most sports. Target for at least 15 minutes of moderate spinning before attacking the nearby hill or going hard on the flats as a general guideline.
Consider your pedal stroke.
The professionals’ quick and smooth pedal strokes are seen in action videos. To enhance your pedal stroke, try this exercise: Use a gear that is at least two teeth lower (and therefore easier) than usual the next time you ascend your favorite climb. The higher cadence will less stress your joints. As you cycle, visualize creating circular motions rather than oval ones.
Increase Mileage Gradually
After taking any significant time off, your first ride home shouldn’t last five hours. Instead, gradually increase your overall mileage by 10% each week as you start with a lesser mileage.
Alert to Change
Because your body prefers stability, it typically reacts negatively when changing equipment. Go slow at first to give yourself time to adjust, regardless of whether you receive a new bike, new shoes, new pedals, or a different stem length.
A formula for disaster is riding in 40-degree temperatures with raw, chapped knees. Professionals frequently cover their legs to keep their legs warm while training when it is below 60 degrees. While each person will have a different tolerance, keeping muscles and joints warm is undoubtedly beneficial. If you use warmers, you can quickly take them off if you start to become overheated throughout the ride.
Fit Your Bike
Consider obtaining a professional bike fit if knee pain doesn’t go away. And no, we’re not referring to when a salesperson adjusts your seat height during a purchase. A thorough bike fit with a qualified fitter should include an interview procedure, flexibility testing off the bike, and measurements and adjustments made while riding the bike. Yes, it costs money (often between $200 and $300), but it’s worth it to the cycle without agony. It might be the most beneficial cash you’ve ever invested in your cycling habit.
Correct muscle imbalances.
After completing the steps above, including getting a professional bike fit, if your knee pain is still related to cycling, it may result from muscular imbalances, such as weak glutes, hips, or abs. The best way to determine the best course of treatment for you is to speak with a physical therapist.