As cyclists ride longer distances and spend more time on their bikes, many have started experiencing knee pain, to the point where they can no longer pedal. In severe cases, some can’t even climb stairs, let alone ride a bike. This situation is quite common nowadays — several of my friends, and even I myself, have faced this issue. It remains a problem that troubles many cyclists.
In fact, proper cycling techniques generally do not cause damage to the knees. Most cyclists develop problems due to incorrect cycling methods.
Causes of Knee Injuries:
Saddle Height:When it comes to adjusting saddle height during cycling, some cyclists don’t pay much attention. Some raise the saddle as high as possible to look cool and maintain an elegant posture, while others lower it significantly for convenience and easier handling in case of danger. In truth, adjusting the saddle height is very important. If it’s too high, your leg will be fully extended and tense when the pedal is at the 6 o’clock position, putting excessive strain on the knee joint. Conversely, if it’s too low, your knee will be overly bent when the pedal is at the 12 o’clock position, increasing pressure on the joint. Both scenarios can lead to knee injuries.
Adjust the saddle to a suitable height so that when the pedal is at the lowest point, your leg maintains an angle of about 170°. Avoid forcefully pedaling — instead, use your body weight and natural downward motion to generate power.
Pedaling Frequency:Some cyclists, especially those who are physically strong, push themselves to the limit — particularly when climbing — trying to go faster than others and showing off their stamina. They pedal furiously without paying attention to cadence. However, the human knee has its limits, and excessive force can severely impact it. So… it’s usually those who are more athletic and have been cycling for longer who suffer the most serious knee injuries.
When climbing steep hills, avoid using high gear ratios. Use lighter gears instead to avoid overloading your knees and aim for high cadence with low speed.
Frequent Cycling:Just like any other part, prolonged use leads to wear and tear — the same applies to our bodies. Daily walking also causes some wear on the knees, which is normal. Cycling, naturally, adds to that. Regular wear can be repaired during rest or sleep when your knees produce a lubricating fluid (I’ve forgotten the name), helping to self-repair. That’s how the body’s self-repair system works. But if the damage is too severe and outpaces your body’s ability to recover, problems will arise.
Cycle in moderation. Avoid long or continuous riding sessions and give your knees regular breaks.
Progress gradually and cycle according to your fitness level. Don’t blindly increase your riding distance — slowly build up the strength and endurance of your knees.
Pedaling Angle:Many cyclists have a habit of riding with their feet turned inward (pigeon-toed) or outward (duck-footed). Though it may seem trivial, this can significantly affect your ride and easily lead to unnatural friction in the knees. In my understanding, the knee is similar to a bearing — it functions best when operating horizontally. If there's lateral deviation, prolonged use will cause wear. I believe the same logic applies to knees. I once experienced pain in both knees, and my personal conclusion was that my habitual duck-footed stance, combined with increased riding distance, led to the issue. After resting for nearly a month, I switched to clipless pedals based on my reasoning, and haven’t had any significant issues since. The correct pedaling posture is to keep the motion within a perfectly vertical plane. Clipless pedals can greatly help with this. Ideally, you should also pay attention to your posture and correct any inward or outward foot positioning.
Cycling Environment:Normally, your knees don’t need any special protection while cycling and won’t easily suffer from rheumatism because constant movement generates heat. But cycling in the rain is absolutely harsh on your knees. No knee can withstand prolonged exposure to wind and rain, as they are directly facing the elements. Therefore, try to minimize cycling in the rain, and if you must, make sure to protect your knees well beforehand.
I hope all cyclists maintain proper and healthy cycling postures and habits — it will help keep your cycling years youthful. Wishing all riders happy and safe journeys on their bikes!