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.



While all cyclists are prone to IT band syndrome, the condition normally affects beginners. Rookie cyclists tend to ignore the proper care of their knees and feet, and will ride for hours on end. Other factors such as cleat alignment, poor sitting position, faulty saddle and hard riding can also cause knee pain. Your own body anatomy can also cause knee pain. Sometimes, riding more slowly is the only way to reduce this type of pain. The body has more time to adapt to the physical stresses when the cycling motion slows down. If you experience knee pain, try stretching before and after cycling, and minimizing hard riding to reduce the effects of IT band syndrome.

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.

In addition to IT band syndrome, chondromalacia is another common cycling-related injury. This condition is caused by the constant pressure applied to the cartilage behind the patella.

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 you experience cyclists' knee pain, try applying ice packs or resting your knee. It's important to cut down on your riding time until the hip or knee pain subsides, or you may risk further damage. Avoid cycling at high speeds or across bumpy surfaces while your knee is on the mend. Mild stretching and icing before and after the ride can help keep the muscles loose, and it's important to keep 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.