Bike Riding Can be a Pain

Bike riding is a great way to have fun and stay fit, but it can also be the source of serious knee pain.

Whether you're a beginner, or an experienced cyclist, you can be at risk of a condition called IT band syndrome. This is an injury caused by a stretching of the iliotibial tissue, a thick and fibrous tissue that runs from the hip to the knee. When cycling, the constant up and down motion of the legs causes this tissue to become stretched. Then, the tissues rub against the bony portions of the knee and hip, causing intense pain.

While all cyclists are prone to IT band syndrome, the condition normally affects beginners. Rookie cyclists tend to ignore the proper care of their knees and feet, and will ride for hours on end. Other factors such as cleat alignment, poor sitting position, faulty saddle and hard riding can also cause knee pain. Your own body anatomy can also cause knee pain. Sometimes, riding more slowly is the only way to reduce this type of pain. The body has more time to adapt to the physical stresses when the cycling motion slows down. If you experience knee pain, try stretching before and after cycling, and minimizing hard riding to reduce the effects of IT band syndrome.

Making changes to your bicycle might also help to reduce cyclists' knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists' knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the "fit kit" method.

Chondromalacia is another common cycling-related injury. The constant pressure that's applied to the cartilage behind the patella causes this condition.

Strengthening the quadriceps muscles along the front of the thigh can help to relieve the discomfort. Physicians recommend simple exercises, like sitting on a chair and stretching the leg. Avoiding sideward movement while pedaling can also help lessen the pain.

If you experience cyclists' knee pain, try applying ice packs or resting your knee. It's important to cut down on your riding time until the hip or knee pain subsides, or you may risk further damage. Avoid cycling at high speeds or across bumpy surfaces while your knee is on the mend. Mild stretching and icing before and after the ride can help keep the muscles loose, and it's important to keep legs warm during cold weather riding.

Cyclists' knee pain can indicate more serious conditions. If your pain persists or becomes worse, see a doctor or visit a sports clinic for a complete analysis.

Article Source: http://www.wealthmountains.com/articles

About the Author
Writer Benedict Neel is a regular columnist for several popular web sites, on sports recreation and sports injuries issues.
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