Knee pain is the misery of every mountain biker’s existence. It is like a flat tyre on a downhill – annoying, frustrating, and can kill your vibe. Knee problems have forced many trailblazers to take extended breaks from both mountain biking and road cycling.
Visit Medium blog and on the profile page of Niall O’Riordan UBS you will read about the world of knee problems and how to fix them. There is no need to sacrifice your penchant for trailblazing on the road or mountain.
Contents
Why do your knees pain?
Mountain biking is super rough on your body. It is like a constant jolt, twist, and pound. Your knees take a real beating, and it is easy for things to go wrong.
Your knees may complain because of several things:
- Overdoing issues
- Bike fit being off
- Using the wrong gear
- Poor technique
- Weak muscles
So, how do you know if your knee pain is serious?
- If it is a sharp pain that comes on suddenly, it is probably time to see a doctor
- But if it is a dull ache that gradually gets worse, you might be able to tackle it yourself.
Consider your bike’s fitness
Your bike needs to be just right.
Knees get strained when:
- A saddle is too high or low
- The handlebars are too wide or narrow
- The cleats are misaligned
So, get a professional bike fit. It is an investment in your health and happiness.
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Check your techniques
- Are you cranking those pedals like a madman?
- Maybe you are not engaging your core enough?
- Are you using your entire leg in pedalling?
Bad habits can lead to knee problems. Correct your technique. Keep things simple.
- Focus on smooth pedalling, using your whole leg, not just your knees.
- Engage your core and glutes. At first, you will feel awkward but it will help to distribute the load and reduce the stress on your knees.
- Practice proper body positioning when you climb stay seated and centred, while you descend get low and absorb the bumps with your legs and arms.
Strength training
Even the best practices will work if you are not strong and flexible. Strength training is another key component.
Build those muscles! Focus on strengthening:
- Quads,
- Hamstrings
- Glutes
- Core
Try squats, lunges, and planks to get started. And don’t forget to stretch! It will help you move better and feel looser.
Rest & recovery
Rest and recovery are often overlooked. Your body needs time to heal.
- Take rest days
- Cross-train with low-impact activities like swimming or yoga
- Make sure you are getting enough sleep
Still, dealing with knee pain? Consider seeing a physical therapist. They can determine what is causing the problem and create a treatment plan to fix it.
Remember, prevention is important
- Listen to your body
- Take breaks when you need to
- Don’t push yourself too hard
Even then if you do experience knee pain, don’t ignore it. Address it early on to avoid bigger problems down the road.
Knee pain got you down? Don’t worry, you can fix it. Build strong legs, stretch often and maybe see a PT. Soon you’ll be back on your bike!
