Take care of your knees while cycling
Cycling is an environmentally friendly way of getting around, but it is also a great way to move your body very gently and keep it in shape. To do this, however, you need the right bike and the optimal adjustment of it to your own needs. You should pay special attention to the knee.
The knee is the joint between the upper and lower leg, the strong muscles of the leg mainly stabilize it. From this fact alone you can see that you cannot simply rely on everything going well with your knee. The knee joint needs good muscular guidance and a good leg axis, otherwise it will be too stressed that it can pains have as a consequence. But if you keep a few basic things in mind, you have a good chance of growing old in harmony with your knee, especially when cycling.
The knee is a demanding joint
- The knee joint is stabilized by many strong muscles, but is itself poorly padded. So when cycling, you should make sure that your knees always stay warm. When pedaling, the joints are constantly bent forward and are exposed to the wind there unprotected.
- In summer, sweaty legs can quickly cool down significantly. So you should have long trousers or extra knee warmers with you when cycling.
- In winter you should also wear long trousers when you are cycling. Long underpants offer additional protection, and there are even bikes that are double-stitched at the knees. Woolen joint warmers may also be an option for you.
Adjust the bike before riding a bike
- Cycling that is easy on the knees is only possible if you adjust the bike you are using to your dimensions. The height of the saddle and the length of the pedal arms are particularly important here.
- When the saddle is the right height, you can sit on it, place the ball of your foot on the pedal below and your knee is loosely extended. If you don't have to bend your knee more than ninety degrees while driving, then everything is fine.
- However, the length of the pedal arms can also have an adverse effect on knee flexion. If you have adjusted the saddle height correctly, but still have to bend your knees a lot with the pedal up, then the pedal arms are too long. You can't adjust that, you have to get another bike. Only use the long pedal arms in an emergency, as the strain on the joint increases significantly with increasing knee flexion.
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The knee needs the right leg axis when cycling
- The leg axis when cycling also determines the knee load. If you have adjusted the bike correctly, you should also pay attention to the leg axis when pedaling. To do this, turn the tip of your foot slightly outwards on the pedals. The leg essentially forms a straight line at every rotation position when viewed from the front and rear.
- Someone driving behind you should only be able to see your knees from behind. It is also unfavorable for the knee if you hit or would hit the crossbar of the bike in the upper pedal position if there is none on your bike.
- If you still have or get knee problems while cycling, contact one Physiotherapists.
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