CYCLING PERFORMANCE TIPS Leg, Knee, and Hip Pain Knee and hip pain are the most common cycling injuries. The most common cause of knee (and hip pain) in cyclists is iliotibial band (IT band) syndrome. The IT band is a thick fibrous band of tissue, which runs on the outside of the leg from the hip to the knee. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). Tight inflexible lower extremity muscles may worsen the condition. As injury is generaly a problem of overuse, it is often seen in the cyclist just beginning a training program or early in the training season when the temptation is to do too much too fast. In order to minimize knee and hip pain in the early season, take it easy for the first few weeks. Pedal with low resistance and a cadence of 80-90rpm allowing your body to adjust again to road riding. (Likewise with any change that leads to a slightly new bike position.) Minimize hard riding or hill work for the first few weeks. Add in a stretching program for your lower extremities, especially for the gluteus and IT band to help transition you into your riding season. The most common causes are: - Faulty saddle height or position
- Crank too long
- especially if you have chondromalacia - Pushing excessively high gears (slow cadence in cold weather)
- Too much leg work in the gym
- Cleat alignment
- Individual cyclist anatomy
Knee Pain Location One way to classify knee pain (and identify possible solutions) is to look at the location of the pain. | |
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