Increase Cadence: A low cadence (below 60 RPM) not only causes muscle strain but also puts extra pressure on your joints. It’s best to keep your cadence no lower than 80 RPM.
Find the Correct Range of Motion: Improper foot placement can also lead to knee pain. The float angle of your clipless pedals should match the natural angle of your ankles. Non-floating pedals can cause knee issues, and too much float can be harmful as well. For most cyclists, a float range within 45 degrees is the most comfortable.
Pedal with the Ball of Your Foot: If you’re unsure whether your pedaling position is correct, or if your knees are already starting to hurt, try moving your cleats back a few millimeters. This small adjustment can significantly reduce the strain on your knees.
Pedal in Circles: When pedaling in a circular motion, make sure your knees stay straight—don’t let them angle inward or outward.