| For many cycling enthusiasts, knee pain is something | | | | The cleats are another component that need to be |
| that they regularly experience. This pain is caused by | | | | checked. Their position needs to be neutral, so that |
| iliotibial tissue, and in medical jargon is usually referred | | | | they don't float too much internally or externally. A |
| to as IT band syndrome. This tissue is thick and | | | | bike shop can check the shoe position using the 'fit |
| fibrous, and runs between the hip and the knee. | | | | kit' method. |
| Because of the constant up and down movement of | | | | Another type of knee pain sometimes experienced |
| the legs in cycling, it starts to get stretched. Soon | | | | during cycling is chondromalacia. This occurs because |
| the stretched tissue starts to rub against the bony | | | | the cartilage behind the patella is subjected to |
| areas of the hip or knees - and that's when the pain | | | | constant pressure during cycling. Stretching and |
| starts. | | | | strengthening the quadriceps muscle, which runs along |
| Quite often beginners are more likely to suffer from | | | | the front of the thigh, can help reduce this |
| this type of pain. That's because they get over | | | | discomfort. You can sit on a chair to stretch the leg. |
| excited and ride for hours without paying attention | | | | Try to keep your legs straight while pedaling and |
| to their knees or feet. There are some other | | | | avoid sideward movement. |
| possible causes too, including wrong sitting position, | | | | Sometimes just resting the knee or applying ice |
| faulty saddle, cleat alignment, hard riding, and individual | | | | packs can reduce the pain. It's also sensible to reduce |
| body anatomy. There's not much you can do to | | | | your cycling time until the pain in your knee or hip |
| reduce the pain apart from cycle more slowly. Doing | | | | subsides. Avoid riding at high speeds and along bumpy |
| this gives the body a chance to get used to the | | | | roads for a while, even after the pain has gone. It |
| physical stress caused by cycling. Stretching exercises | | | | can also be helpful to do some mild stretching |
| and minimal hard riding can also help lessen the pain. | | | | exercises and ice the knee both before and after |
| It's a good idea to check the adjustment of your | | | | your ride, to help keep the muscles loose. Make sure |
| seat. When it's exactly right, there's a lot less | | | | you keep your legs warm if it's cold, too. |
| pressure on the knees. Pain tends to develop behind | | | | If you find that the pain keeps occurring, it's |
| the knee if the seat is too high, and in the patella if | | | | important that you visit your doctor or sports clinic |
| the seat is too low. Ask the salesperson at the cycle | | | | for an accurate diagnosis of the cause of the pain |
| store to help fix the seat at the correct height when | | | | and appropriate treatment. |
| you're purchasing your bicycle. | | | | |