cycling after knee pain how experts teach you to recover

Some cyclists without regular long-distance riding experience may experience knee pain during or after a long ride, even if the saddle height and riding posture are correct. This pain is likely due to ligament damage in the knee. How can we effectively recover on our own when knee ligaments are damaged after cycling?

Today, we have invited Codoon's special expert, Dr. Ma Haoning, an orthopedic physician at Wangjing Hospital and a cycling enthusiast, to provide relevant insights on this issue.

1. What kind of damage can occur to the knee after high-intensity cycling?

It is common to experience varying degrees and forms of injuries during exercise. The knee joint undergoes continuous flexion and extension during the leg movement of pedaling a bicycle. Therefore, without long-term professional training, the medial and lateral collateral ligaments and patellar ligament structures of the knee are likely to be strained after occasional high-intensity (long distance, high cadence, or high gear ratio) cycling, causing pain. Without a professional physical examination, it is difficult to accurately determine the injury location, but pain itself is a good warning sign. The best way to handle pain during exercise is immobilization—rest, and recovery through physical therapy, medication, and low-intensity rehabilitation training.

2. How to recover?

After knee ligament damage during cycling, leg training should be completely stopped for 3-7 days. If walking causes significant pain, wearing a knee brace can provide temporary stability. Once the pain subsides, low-intensity, non-weight-bearing knee exercises can be performed without inducing pain to maintain joint mobility, such as supine cycling and seated knee flexion. Normal-intensity cycling training can be resumed once the pain has completely subsided.

Supine cycling

Seated knee flexion (reduce the range of motion during recovery training)

Additionally, to relieve knee pain, non-steroidal anti-inflammatory ointments and traditional Chinese medicine ointments for promoting blood circulation and removing blood stasis can be applied to the pain points. After 24 hours of acute injury, hot compresses can be applied to the affected area for 20 minutes daily to aid recovery. Of course, if your knee pain is severe, please go to the hospital for a professional examination to avoid worsening the injury and causing more serious consequences.

3. What else do we need to do to protect our knees?

In addition to overloading intensity, saddle height and leg posture can also affect knee stress. Before riding, adjust the saddle height so that when the pedal is at the lowest point, the angle between the thigh's extension line and the vertical line to the ground is 25-30 degrees, with the knee slightly bent. A saddle that is too high or too low can cause knee discomfort during cycling.

Leg and foot posture and position are also very important. During cycling, it is crucial to avoid an outward or excessively inward leg posture, as these incorrect positions can damage the knees. When cycling, keep your legs parallel to the bike frame or slightly inward, and place the ball of your foot, the raised part at the front of the sole, on the pedal axle.

Finally, always know your limits! Do not engage in high-intensity exercise that exceeds your physical capabilities just on a whim. Even professional cyclists can suffer varying degrees of knee injuries after strenuous competitions. Always pay attention to the front and rear gear ratios and pedaling cadence of your bike. Generally, for long-distance cycling, it is most suitable to maintain a gear ratio that feels most comfortable and a cadence of 85-100 rpm. A gear ratio that is too heavy or a cadence that is too high can place a significant burden on the knees.