As cyclists ride longer distances and spend more time on their bikes, many have begun experiencing knee pain—so severe that they can no longer pedal, and in serious cases, they can’t even climb stairs, let alone ride a bike. This situation is quite common nowadays. Several cyclists around me, including myself, have encountered this issue. It’s a problem that continues to trouble many riders.
In fact, proper cycling techniques generally do not harm the knees. Most cases of knee pain are caused by incorrect riding methods.
Causes of knee injury:
Saddle height:When it comes to adjusting saddle height while cycling, some riders 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 saddle height is very important. If it's too high, your leg will be fully extended when the pedal is at the 6 o'clock position, putting excessive strain on the knee joint. Conversely, if the saddle is too low, your knee will be deeply bent when the pedal is at the 12 o'clock position, increasing pressure on the joint. Both situations can lead to knee damage.
Adjust the saddle to an appropriate height. When the pedal is at its lowest point, the angle of leg extension and flexion should be about 170 degrees. Don't pedal forcefully; instead, use the natural weight of your body to generate power.
Pedaling frequency:Some cyclists, especially those who are physically strong, push themselves hard during climbs to show off speed and stamina, pedaling furiously without regard to cadence. What they may not realize is that human knees have their limits, and putting excessive force on them can cause significant harm. That’s why… most people with severe knee injuries are those who are relatively strong and have been cycling for a long time.
When climbing steep hills, avoid using high gear ratios. Opt for a lighter gear and keep your knees from being overly burdened. Maintain a high cadence and low speed.
Frequent cycling:Just like any other part, overuse leads to wear and tear—even our bodies are no exception. Daily walking causes some degree of wear on the knees, which is normal. Cycling, of course, adds to that. Usually, this wear is repairable—during rest or sleep, your knees secrete a lubricant-like fluid (I've forgotten the name), helping to self-repair. This is part of the body’s natural healing system. But when the wear is too severe and the body can’t keep up with repairs, problems naturally arise.
Ride in moderation. Avoid long or non-stop cycling sessions, and make sure to give your knees regular rest.
Progress gradually based on your own ability. Don’t blindly increase the distance you ride. Instead, slowly build up the endurance and strength of your knees.
Pedaling angle:Many cyclists have the habit of pedaling with an inward or outward foot angle (like pigeon-toed or duck-footed). While it may seem harmless, this can greatly affect your ride and easily cause unnatural friction in the knees. My understanding is: the knee is similar to a bearing. When a bearing rotates horizontally, it performs best. But if it tilts inward or outward, prolonged use leads to wear. I believe the same principle applies to knees—I once had pain in both knees, and I concluded it was due to never correcting my duck-footed stance. After increasing my cycling distance, my knees gave out. After resting for nearly a month, I switched to clipless pedals based on my reasoning, and haven’t had any major issues since. The correct cycling posture involves keeping the pedaling motion within a perfectly vertical plane. Clipless pedals can help solve this problem effectively. Ideally, try to adjust your riding posture to eliminate any inward or outward foot angles.
Cycling environment:Under normal circumstances, your knees don’t need any special protection while cycling, and you won’t get rheumatism because the constant movement generates heat. But cycling in the rain is absolutely harsh on your knees—no knee can withstand the wind and rain. Since your knees are positioned at the front and directly exposed to the elements, it’s best to reduce cycling in wet weather. If you must ride, make sure to protect your knees properly.
I hope all cyclists maintain the right and healthy posture and approach to cycling. This will help your cycling days last longer. Wishing all riders happy and safe journeys on two wheels.