Seat Height
Position your seat height so your legs fully extend at the bottom of your pedal stroke. Pedaling with bent knees or hyper-extending your legs puts extra pressure on your knee joints.
Seat Position
Adjust your seat front-to-back position so the middle of your knee falls in line with the middle of your pedal axle when you sit on the saddle with your pedal parallel to the ground. This aligns your body to put less strain on your knees.
Gears
Avoid using a high gear and hammering on the pedals. This puts extra strain on your knees. Instead, choose an easier gear and pick up your cadence to keep up your pace.
Strength Training
Add strength training, such as squats and lunges, to strengthen your quadriceps. Strong quads support and stabilize your knees to prevent injuries.
Stretch
Stretch your legs and hips after every ride. Tight muscles can put strain on the connective tissue around your knees, causing problems such as Iliotibial band syndrome, also known as IT band syndrome or runner's knee, in which a person feels pain in the front of the knee.
Article Written By Kathrine Cole
Kathrine Cole is a professional outdoor educator. She teaches rock climbing, backpacking, cycling, and bike maintenance classes. She is a graduate of the National Outdoor Leadership School, a Wilderness First Responder, and a Leave No Trace Trainer.
