Cycling & Knee Cap Pain

Kneecap pain is a problem for new and veteran cyclists.

Kneecap pain, or patellofemoral pain, is commonly called "runner's knee," but it affects cyclists, too. It's important for cyclists to not only understand what it is, but how to treat and prevent it.

Saddle

A saddle that's mounted too high will cause a rider to rock side to side with each pedal stroke, which can place extra strain on the knee. Similarly, a too-low saddle will make the knees bend too much, which also results in unnecessary strain.

In general, a correctly mounted saddle is high enough so that the legs almost fully extend but low enough that the rider doesn't have to strain or shift weight from side to side.

Clipless Pedals

When attached to your cycling shoe's cleat, some pedals hold your foot in a rigid spot known as "zero float". In theory, this helps a rider transfer the maximum amount of energy from the leg muscles to the pedal cranks, but it can also put a lot of stress on the knees.

Consider trying a pedal with float so your foot can swivel back and forth on the pedal. This lets your knees move laterally and can help reduce stress on the kneecap.

Clipless Pedal Cleats

If you use clipless pedals, try adjusting your shoe's cleat location. Most cleats attach to shoes with a few screws and can be moved around. Cleats should be mounted on the shoe under the ball of the foot but can be moved around a little to suit each rider's comfort and pedaling style.

Gear Choice

If you are using too high of a gear and frequently muscle through hills, this could put too much strain on your knees. Instead, try using lower gears and a higher cycling cadence to get up hills.

Ice

Changes to your bicycle may be a long-term solution to knee pain, but icing the affected joint can reduce swelling and provide immediate relief from the pain.

Apply an ice pack---or bag of frozen, small vegetables---to the top of the knee for 20 minutes. Remove the bag and let the joint warm up a little, then replace for another 20 minutes. This cycle can be repeated several times, and the process done two or three times a day.

References

• Sheldon Brown