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Bicycling And Knee Health
Category: Knee Injuries and RICES
Aug 1, 2006
When it comes to knees, cycling is low-risk. That's why stationary bikes are used for knee rehab: Pedaling strengthens the muscles surrounding the knee without the impact or stress of weight-bearing exercises such as running. But unlike, say, swimming, it's not no-risk. Hard-core pedal-pushing can turn minuscule knee imbalances into full-blown problems--unless you know how to keep them from happening in the first place.
Get Fit When adjusting your saddle, remember this rule: Your knee should be slightly bent at the bottom of the pedal stroke. "The knee is a fulcrum," explains Sally Warner, M.A., Ph.D., research fellow at the University of Washington Department of Orthopedics and Sports Medicine and 2004 Masters XC World Champion. "If your seat is too low, it changes the focal point and puts pressure on the lower part of the kneecap. When it's too high, typically your hamstrings are being stretched as you're trying to contract them, which causes microdamage as well."
Step In Line Your knees should track directly over the tops of your feet, not out to the sides or in near the top tube. Advises Warner: "If you look down while seated on the bike, your knees should be over the center of your feet, and there shouldn't be a direct line blocking them from view." Also, your foot's widest part should sit over or slightly ahead of the pedal spindle.
Remember Rice If your knees start aching, try some RICE: Rest, Ice, Compression and Elevation. "It's easy to get discouraged by knee pain, but don't give up," Warner says. "Normally, the pain will dissipate when the forces are removed and the tissues have a chance to heal."