Biking Knee Pain

Biking Knee Pain
Outdoor enthusiasts turn to cycling as a respite from high-impact activities. While bicycling puts less force on your joints, knee injuries are still common in the sport. Take steps to help prevent knee pain and spend more time on your bike.

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.


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 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.

Don't Miss a Thing!

All our latest outdoor content delivered to your inbox once a week.



We promise to keep your email address safe and secure.