If you are into cycling or mountain biking you must have known about knee pain. If you have never experienced knee pain that means you have been lucky and fit or either you have been taking some extra care and precautions. The iliotibial band or the IT band is the one of the most common cause of knee pain in the cycling enthusiasts or athletes. The lower extremity muscles may worsen the condition of the knee pain among patients.
It is quite common as a cyclist work hard to do too much too fast. So it is suggested to simply take it easy or otherwise the things will get worse rather than improving. You can minimize your hard work by avoiding the mountain biking and rides in the beginning of the training or practice session. Always make it a point to take out enough time for stretching exercises that will help your joints to be flexible enough giving it proper strength and relaxation during strenuous knee movements during cycling and mountain biking.
Chondromalacia
The knee joint is actually a ball and socket joint present knee, which enables you to perform all physical movements. Protecting the front of the relatively unstable knee joint that is better known as the third knee bone is essential. Chondromalacia is a common knee injury with the cycling athletes and has to do irritation of the cartilage behind the patella of the knee.
You can also avoid knee pain or any injury by adjusting the seat of your bike. Suitable or appropriate seat height must be adjusted or otherwise it puts your knee in problem. This exerts less pressure on your legs and knees. If you adjust your seat low more stress is placed on the patellar and quadriceps tendons and is generally felt anteriorly below the knee patella. If the seat is adjusted at higher position there are more chances of developing higher knee pain.
Adjust your Cleat position
Cleats that are placed too far internally may cause increased stress to the IT band as it crosses the outer portion of the knee. The cleats should be placed in a neutral position of the knee. Placing a narrow stance of minimal width on the pedal of your cycle can do this easily. If you widen the stance of the pedal a bit and fit your cleat in such a manner that your toe are placed parallel to the ground then it would be a good adjustment. If you are confused how to adjust your seat you can fix it to the normal position. The normal position will enable you to do most of the movements successfully and with less trouble if you are of normal height and body structure.
