What to do when your knee hurts while riding a bike

Knee pain while cycling may be caused by incorrect posture, excessive force or potential knee joint disease. Depending on the specific cause, you need to adjust your riding posture, reduce riding intensity or seek medical help. Adjusting your riding method and lifestyle can effectively relieve pain. If the pain persists, you should see a doctor as soon as possible.

1. Incorrect riding posture

Improper seat height and handlebar position during riding can easily lead to knee pain. A seat that is too low will increase the burden on the knees, while a seat that is too high will overextend the knee joints. It is recommended to adjust the seat height so that the toes can step on the pedals and the knees are naturally bent about 25 degrees. The handlebar height should also ensure that the back is relaxed during riding and the body should not lean forward too much. Pay attention to the pedaling action, try to keep the force even, and avoid overloading one knee.

2. Overexertion or excessive training

If the riding intensity is too high or the riding time is too long, the knees may be under high load for a long time and may also cause pain. It is recommended to gradually increase the riding intensity and time, and avoid riding in bursts in a short period of time. For knee soreness after high-intensity riding, you can use cold compresses for 20 minutes to reduce inflammation, and rest to let the knee recover. If the pain is obvious, avoid riding again.

3. Potential knee joint disease

Chronic knee pain may be an early sign of problems such as knee arthritis, synovitis or patellar strain. If you often hear a "clicking" sound in your knee or have swelling and pain while riding, you need to see a doctor as soon as possible. Treatment may include the following methods:

Drug treatment: Nonsteroidal anti-inflammatory drugs such as ibuprofen and celecoxib are commonly used to relieve knee inflammation and pain.

Physical therapy: Ultrasound therapy, magnetic therapy, etc. can help reduce inflammation and improve joint function.

Surgery: For severe joint problems, surgery such as knee arthroscopy may be considered to repair joint damage.

4. Exercise and diet adjustment

Usually, you should do some strengthening exercises for the muscles around the knee joint, such as straight leg raising and half squat. It is recommended to eat more foods rich in collagen and omega-3 fatty acids, such as deep-sea fish, nuts, and beef bone soup, which can help improve joint health. Avoid high-sugar and high-salt diets that increase unhealthy weight.

Cycling knee pain may be caused by incorrect posture, excessive intensity or underlying pathological reasons. If the pain is only mild, it can usually be solved by adjusting the riding method, optimizing the training plan and knee care. But if the symptoms persist or become more severe, timely medical treatment is the key to protecting your health. Pay more attention to knee signals and ride scientifically to ensure better health.