One Simple Fix For Cycling Knee Pain

Cycling Knee Pain

Since cycling is a low impact sport, it’s safer on the knee joint compared to other sports like soccer, running, tennis, or football. However, that doesn’t mean that we are immune to cycling knee pain.

So what causes cycling knee pain?

Our best answer. A number of things, including:

– improper equipment
– overuse
– muscular weakness

– Lack of ankle and hip mobility

Continuing on the last point, more often than not, knee pain can be due to a problem elsewhere.

How so?

We’ve talked about it this before, what’s called the joint-by-joint approach, popularized by Mike Boyles and Gray Cook. We explained how we make use of the joint-by-joint approach to better serve our clients in this article.

If you don’t have time to read it, we’ll explain how the approach is applies to the knees and why it’s important to you.

Basically, the body is made up of stable segments linked together by mobile segments. So, starting at the bottom we have the foot, which should be stable, followed by the ankle, which should be mobile. The knee prefers stability, the hip should be mobile.

For this reason, when we deal with knee pain, we often look at the two mobility joints above and below the knee (Hips and ankles). If we observe any lack of mobility in either joint, that takes us one step closer to fixing your knee pain.

This is why today, we’re going to kill not one, not two, but three birds with one stone.

Here’s one simple exercise that can prevent and fix cycling knee pain

Introducing: The Half Kneeling Rockback

The half kneeling rockback is a three part exercise that moves into hip flexion, extension, and ankle dorsiflexion.

Exercise 1 Setup & Execution:
– Sit back into your hip
– Flat lumbar spine (no rounding)

Exercise 2 Setup & Execution:

– Go all the way forward into dorsiflexion
– Control it as much as you can

Exercise 3 Setup & Execution:

– Control hip flexion
– Keep all of the movement in the hip instead of the low back.

If you implement the half kneeling rockback correctly, you’ll spare yourself some knee pain, gain a little bit of postural control, and teach your body that it’s safe to move through these different ranges.

Take it nice and easy if you feel any knee pain and do it on both sides. If your knee pain persists, find a professional to look at it.

Oh, and one last thing, while you’re here.

If you haven’t already, make sure to follow us on social media and subscribe to our email list. If you’re a cyclist, crossfit athlete, or just a person who works out a lot, we’ll show you how to stay in perfect health throughout the year.