"Knight's knee", also known as overuse syndrome , is medically known as patellofemoral pain syndrome (PFPS). This condition usually presents as pain in the front of the knee, centered where the patella (kneecap) and femur (thigh bone) meet. Rider's knee is a common problem for many cyclists and long-distance riders, especially if they overtrain or neglect to warm up.
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Why does cycling cause knee pain?
Although cycling is considered a knee-friendly sport, long, intense rides can still put stress on the knees.
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Overtraining : Failure to train properly or sudden increases in intensity can put too much stress on the knee joint.
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Improper bike setup : A saddle that is too high, too low, or the pedals are at an incorrect angle can cause uneven force on the knees.
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Muscle imbalance : If the strength of the muscles in the front and back of the thigh is unbalanced, the tendons and ligaments around the knee are more susceptible to damage.
These factors combined cause the knees to exceed normal loads when cycling, further causing pain or even injury.
6 Causes of Cavaliers' Knee
1. Overtraining or sudden increase in training intensity
Many riders rush back to training after a period of rest, which results in overstressing the knee, preventing the connective tissue from repairing and causing pain. Overtraining is common when training quickly after the off-season or when there is a lack of a periodized training plan.
2. Improper bike setup
Incorrect seat height, pedal angle or riding position can cause abnormal stress on the knees. A seat that is too low will cause the knees to bend excessively and increase friction; a seat that is too high may cause excessive strain on muscles and tendons.
3. Muscle imbalance and lack of flexibility
An imbalance in strength between the quadriceps and hamstrings can create an uneven load around the knee, causing excessive stress on local tendons and ligaments. Lack of flexibility also prevents the muscles from effectively absorbing shock, further increasing the risk of knee injury.
4. Lack of warm-up and stretching exercises
Not warming up adequately before exercise can cause your muscles and joints to be unprepared for high-intensity training. Insufficient stretching during contraction exercises will prolong muscle tension and hinder recovery.
5. Cold weather and improper clothing
In cold environments, blood circulation slows down, causing muscles and ligaments to stiffen, leading to insufficient lubrication of the knee joint, which in turn increases friction and the risk of injury.
6. Inadequate lubrication of joints
Synovial fluid is an important lubricant for the smooth functioning of the knee. When its secretion is insufficient, friction within the knee joint increases, causing excessive pressure on the muscles and tendons. If you do not exercise for a long time, the secretion of synovial fluid may decrease, making the knee unable to adapt to the sudden load at the beginning of exercise.
Especially after a long period of inactivity during the winter, poorly lubricated knees are most susceptible to pain or injury when you resume training in the spring. The knee joint is like an axle; if it lacks lubrication, it will cause premature wear and increase the risk of damage.
6 Keys to Effective Prevention and Treatment
1. A step-by-step training plan
When training, you should follow the principle of gradual increase, for example, increase the training volume by no more than 10% each week, so that the muscles and connective tissues have enough time to adapt to the gradually increased load. During the off-season, you can do weight training to strengthen your quadriceps, hamstrings, and gluteal muscles.
2. Correctly adjust the bicycle seat
Proper bike setup and gear selection can effectively reduce the risk of knee stress. The seat height should be adjusted so that the knees are slightly bent 30 degrees when the pedals are at their lowest point, reducing stress caused by excessive bending or stretching.
3. Strengthen muscle strength and flexibility training
Perform strength training for your legs and buttocks at least 2-3 times per week, alternating between quadriceps and hamstring exercises. Additionally, perform static and dynamic stretches before and after your ride to keep your muscles flexible and avoid stiffness.
4. Pay attention to warm-up and cool-down activities
Regular activity and easy pedaling are key to maintaining normal synovial fluid secretion in the knee joint. You can do some light warm-up exercises before riding to allow the joints to secrete synovial fluid fully and reduce friction and pain in the early stages of exercise. The warm-up phase should include 10-15 minutes of easy pedaling or low-intensity exercise to gradually warm up the muscles and joints. Post-exercise stretching and relaxation massage can help reduce muscle fatigue and speed up recovery.
5. Keep warm in cold weather
When riding in winter, you should wear warm long cycling pants or knee pads to prevent your knees from getting cold and causing stiffness and lack of blood circulation. Especially when the wind is cold, reduce exposure and ensure that your knee joints stay warm.
6. Keep your joints properly lubricated
Selecting the proper gear ratio is also critical. Compared to riding harder with a larger chainring, pedaling easily in a low gear ratio can reduce knee stress, help the knee joint gradually adapt to the movement, and reduce the occurrence of patellar pain or other problems. It is recommended to use a low gear ratio to increase the pedaling rotation rate when you first start training or warming up, so as to better protect your knees.
Bicycle computer's advice and help in preventing rider's knee
Cycling computers can track key training data such as distance, time, speed, heart rate and power output. By setting reasonable training goals (such as following the principle of no more than 10% increase per week), you can avoid sudden increases in training intensity and reduce the risk of overusing your knees.
In addition, by analyzing the route data and slope information from the computer, riders can also understand the terrain in advance and choose the appropriate gear ratio to avoid excessive pressure on the knee joints during high-intensity uphill riding. The smart navigation function can also help riders choose routes that are more suitable and less stressful on the knees.
Rider's knee is a common challenge for cyclists, but most cases can be prevented or alleviated with the right training program and bike setup. The emphasis is on gradually increasing the intensity of your training, combined with good muscle maintenance and proper warm-up and cool-down. If the pain persists for more than two weeks or affects your daily activities, it is recommended to seek professional medical assistance to ensure that you can ride safely. As long as you master these keys, every ride will be easier and more enjoyable, and you can enjoy the pleasure of no knee pain!