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Riding Away Knee Pain |
By:
Benedict Neel |
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Riding Away Knee Pain
by Benedict Neel
Bike riding is a great way to have fun and stay fit, but it can also be the source of serious knee pain.
Cyclists sometime acquire a type of knee pain known as IT band syndrome. This painful condition is caused by a stretching of the iliotibial tissue. This thick, fibrous tissue that runs form the hip to the knee becomes stretched, due to the constant up and down motion of the legs while cycling. When stretched, the tissues begin to rub against the bony portions of the knees or hip, causing serious pain.
IT band syndrome commonly affects beginner cyclists, because rookies will ride for hours on end without paying proper respect to the wellness of their knees and feet. Poor sitting position, cleat alignment, hard riding and a faulty saddle are other causes of knee pain. Simple body anatomy can also be a culprit. Riding more slowly is the only way to reduce this type of pain. When the cycling motions slow down, the body has more time to adapt to the physical stresses. Stretching before and after cycling, and minimizing hard riding, can also help to reduce the effects of IT band syndrome.
Making changes to your bicycle might also help to reduce cyclists' knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists' knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the "fit kit" method.
In addition to IT band syndrome, chondromalacia is another common cycling-related injury. This condition is caused by the constant pressure applied to the cartilage behind the patella.
Strengthening the quadriceps muscles along the front of the thigh can help to relieve the discomfort. Physicians recommend simple exercises, like sitting on a chair and stretching the leg. Avoiding sideward movement while pedaling can also help lessen the pain.
If you experience cyclists' knee pain, try applying ice packs or resting your knee. It's important to cut down on your riding time until the hip or knee pain subsides, or you may risk further damage. Avoid cycling at high speeds or across bumpy surfaces while your knee is on the mend. Mild stretching and icing before and after the ride can help keep the muscles loose, and it's important to keep legs warm during cold weather riding.
In some cases, cyclists' knee pain can be an indication of more serious conditions. See a doctor or visit a sports injury clinic if your pain is persistent or becomes worse.
Contributor Benedict Neel enjoys writing for several popular web sites, on creative recreation and fitness and sports subjects. Don't reprint this exact article. Instead, reprint a free unique content version of this same article.
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Article Source: http://www.statssheet.com/articles/article54003.html |
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