Stretching Helps Knee Pain from Cycling

Stay Fit with Different Types of Exercise

There are many different exercises for different purposes. For example, if you want a strong core, crunches and side to side bent knee ups are useful. But if you have knee pain due to bike riding, you need to look at the exercises in this post.

Cyclists are all too familiar with knee pain after a long ride. If you are not adequately stretching before or after a bike ride, you may experience increased pain and a decrease in performance. If your knees are hurting due to improper knee alignment, you will not be able to get as much power on your down-pedal.

 

What Causes Knee Pain

If your knees are out of alignment, it can damage the soft tissue around your knees and is a precursor to your hips and ankles falling out of alignment as well.

 

There is a simple test you can do to check if your knees are out of alignment. Stand in front of a mirror with your feet facing forward. The front of your knees should be facing forward in this position. If they are not, they are misaligned.

 

If your knee pain is keeping you off of your bike, a rowing machine offers a great, low-impact, full-body workout until you can get back to your normal cycling activities.

 

Five Stretches to Help With Cycling Knee Pain

You will need a few props to help you with these stretches.

 

  • Chair or bench
  • Towel
  • Foam pad

 

If you struggle with your balance, do these stretches near a wall or table to help keep you upright. Hold each stretch for 30-60 seconds, then switch to the opposite leg.

 

Quadricep Stretch

  1. Stand next to a bench with your back toward it.
  2. Place a rolled-up towel in the crease of your knee. Then bend your leg back, so your foot is resting on the bench or chair.
  3. Lean backward while pushing your hips forward.

 

Hip Flexor/ITB Stretch

  1. With the chair behind you, place the top of your foot on the chair. Place your knee on the foam pad.
  2. Your other leg should be bent at a 90-degree angle directly in front of the other leg.
  3. Lean away from your back leg.

 

Gluteal Stretch

  1. Lay down on a mat with your knees bent and bring the right knee toward your chest.
  2. Place your right ankle over your left knee.
  3. Grab the left leg, either by the quad or shin, and pull it toward your chest.

Active Bridges

  1. Lay down with knees bent up and both feet on the ground hip-distance apart.
  2. Place a small strap just below your knee joint with a 1-2 inch give in both directions.
  3. Lay your arms on the ground with palms facing up.
  4. Squeeze your glutes and raise your hips without engaging your quadriceps or pelvic muscles.
  5. Keep your hips level and hold for 5-10 seconds, then lower back down. Repeat 10-15 times for three sets

 

Hip Crossover Stretch

  1. While laying with your back to the floor, bend your legs and place your right foot over your left knee.
  2. Twist your hips until your right foot is touching the floor, and then look over your right shoulder. If you can, place your right cheek against the floor.
  3. Hold for one minute, then repeat on the other side.

 

Counter Stretch With Feet Wide

  1. Stand in front of a table or chair with your feet spread 2-3 feet apart.
  2. With your feet facing forward, grab the chair or table with your arms straight and bend at the waist. Bend low enough that your arms are above your head.
  3. Tighten your quadriceps and hold for 1 – 3 minutes.

 

Poor Bike Fitting

If you have a new bike or have not had your bike professionally fit before, you should go in for a bike fitting to make sure it fits you perfectly. Your knee pain could be a result of a bike that is not right for your body type. A professional bike fit can adjust your bike to fit you and reduce the risk of injury.

Stay Fit with Different Types of Exercise

There are many different exercises for different purposes. For example, if you want a strong core, crunches and side to side bent knee ups are useful. But if you have knee pain due to bike riding, you need to look at the exercises in this post.