Knee pain and lower back strain are two very common problems among cyclists. The cause isn't the cycling itself, but rather incorrect posture and technique, which puts pressure on the knees and back.
The following mistakes while cycling can easily lead to knee pain and back strain:
The seat is too low.
When the saddle is low, the knee has to bend more at the lowest point of the pedal stroke. The increased knee flexion angle alters the joint's posture, putting more strain on the tissues surrounding the patella on the front of the knee joint. This pressure increases with prolonged or heavy pedaling, according to the health website Verywellfit (USA).
Incorrect foot placement on the pedals can also cause knee pain and stiffness.
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A low saddle often leads to more hip flexion, making it easier to bend the torso to reach the handlebars. As a result, the erector spinae muscles have to strain for extended periods. Lower back strain is almost unavoidable when cycling long distances or on rough roads.
Warning signs that the saddle is too low include dull pain in the front of the knee, increased pain when going uphill, or increased pedaling force. To adjust, raise the saddle by about 5 mm at a time, pedal for 10-15 minutes, and monitor the sensation in the front of the knee and hip. Another method is to raise the saddle so that when the pedals are at the 6 o'clock position, the knee bends about 25-30°.
The seat is too close or too far from the handlebars.
A saddle that is too far or too close to the handlebars can misalign the force distribution of the knees, altering the angle between the hips and the upper body.
If the saddle is too close to the handlebars, it will increase pressure on the knees when pedaling down. But if the saddle is too far back, the rider will have to reach further to grip the handlebars. This results in strain on the lower back and hamstrings.
Misaligned feet
Foot position is also mentioned as a factor that can affect the knees. When applying force to the pedals, if the toes rotate inward too much relative to the natural axis of movement, the knee joint will be pulled into a twisting motion. Although the impact per pedal stroke is not large, repeating this thousands of times can cause knee pain.
A good adjustment is to simply adjust the position of your feet for comfort while pedaling, instead of rotating your toes inward. Additionally, experts advise that if you experience knee or lower back pain accompanied by swelling, burning sensation, sharp pain when climbing stairs, or numbness and weakness, you should see a doctor as soon as possible, according to Verywellfit .