Biking with Knee Pain - What You Need to Know

For those dealing with chronic knee pain or injuries, deciding on the best forms of exercise can be tricky. Running and other high-impact activities often get ruled out to avoid further irritation. But what about cycling? The pedaling motion of biking is frequently touted as a knee-friendly workout, but opinions are mixed on whether it's beneficial or detrimental for knee issues. Let's take a closer look at how cycling affects knee joints and when it may or may not be advisable.

The Benefits of Low-Impact Motion  

One of the biggest advantages of cycling is that it is a low-impact exercise, meaning it places less shock and pounding stress on the knee joints compared to activities like running or jumping. The circular pedaling motion also encourages the knee to move through a controlled, continuous range of motion without abrupt starting and stopping. This can help strengthen the muscles surrounding the knee while improving flexibility.

Additionally, cycling can improve knee stability and proprioception (joint awareness) through the smooth but engaged motion. The quadriceps and hamstring muscles that support the knee must fire in a precise pattern to propel the pedals, which reinforces proper tracking of the kneecap. Building up these stabilizer muscles takes pressure off the knee itself.

Potential Knee Irritants 

While cycling is generally considered a knee-friendly activity, poor bike fit or improper form can potentially exacerbate existing knee problems. Issues like a saddle height that is too low can increase knee strain by limiting the leg's extension. Conversely, an excessive upward tilt of the saddle nose can cause extra pressure and compression at the knee joints.

For some knee conditions like osteoarthritis, the repeated revolutions of pedaling may cause irritation over time, especially if the bike's gearing requires grinding out high resistance. Meanwhile, overuse from high mileage or steep hill climbing can potentially flare up knee tendinitis or patellofemoral issues.

Tips for Knee-Friendly Cycling

With some adjustments and smart training practices, cycling can be an effective way to stay active while minimizing knee discomfort:

• Get a professional bike fit to analyze cleat position, saddle height and fore/aft position

• Adjust the bike to keep knees tracking in line with the pedals 

• Use lower gears and higher cadences (80-100 rpm) for lower knee strain  

• Take periodic breaks to stretch and give the knees a rest

• Incorporate strength training to bolster knee support muscles

• Consider a stationary bike for low/no-impact indoor riding

As with any exercise, moderation is key. Cycling is generally considered a knee-friendly activity, but it may need to be adjusted or alternated with other low-impact workouts depending on individual circumstances and the severity of knee problems.

Recommended Products

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Patellar knee band - for those with patellar (knee cap) and associated pain with bending and extension of the knee

Knee compression sleeve - best for those looking for overall support and stability with activity.

For most, cycling can be a fantastic way to build strength and stay fit without worsening knee pain, as long as attention is paid to proper bike fit, cadence, and reasonable training volumes. With some simple tweaks, you may find pedaling a path to improved knee resilience.​​​​​​​​​​​​​​​​