Physiotherapist Brian • Pukay said at the Global Central Bank Annual Meeting held in Wyoming: “Patellofemoral syndrome in cycling is often caused by repeated friction and impact on the knees under heavy load, which wears down the originally smooth cartilage at both ends.” If you often sit on a bike saddle, pay his office a visit — he can offer some advice on knee maintenance.
Increase Your Cadence:A low cadence (below 60 RPM) not only strains your muscles but also puts extra stress on your joints. It's best to keep your cadence at no less than 80 RPM.
Find the Correct Motion Angle:Improper foot positioning can also cause knee pain. The float angle of your cycling shoes should align with the natural angle of your ankles. A non-floating pedal can lead to knee issues, but too much float can also harm your knees. For most cyclists, a float range within 4.5 degrees is the most comfortable.
Move Your Feet Back:If you're unsure whether your pedaling position is correct or if your knees have already started to hurt, try moving your cleats back by a few millimeters. This small adjustment can significantly reduce the pressure on your knees.
Pedal in Circles:When you consistently pedal in a circular motion, make sure your knees stay straight — don’t let them tilt inward or outward.
