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Tips On Avoiding Knee Pain When Cycling
By Tim Gorman
For many cycling enthusiasts, knee pain is something that they regularly experience. This pain is caused by iliotibial tissue, and in medical jargon is usually referred to as IT band syndrome. This tissue is thick and fibrous, and runs between the hip and the knee. Because of the constant up and down movement of the legs in cycling, it starts to get stretched. Soon the stretched tissue starts to rub against the bony areas of the hip or knees - and that's when the pain starts.
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Quite often beginners are more likely to suffer from this type of pain. That's because they get over excited and ride for hours without paying attention to their knees or feet. There are some other possible causes too, including wrong sitting position, faulty saddle, cleat alignment, hard riding, and individual body anatomy. There's not much you can do to reduce the pain apart from cycle more slowly. Doing this gives the body a chance to get used to the physical stress caused by cycling. Stretching exercises and minimal hard riding can also help lessen the pain.
It's a good idea to check the adjustment of your seat. When it's exactly right, there's a lot less pressure on the knees. Pain tends to develop behind the knee if the seat is too high, and in the patella if the seat is too low. Ask the salesperson at the cycle store to help fix the seat at the correct height when you're purchasing your bicycle.
The cleats are another component that need to be checked. Their position needs to be neutral, so that they don't float too much internally or externally. A bike shop can check the shoe position using the 'fit kit' method.
Another type of knee pain sometimes experienced during cycling is chondromalacia. This occurs because the cartilage behind the patella is subjected to constant pressure during cycling. Stretching and strengthening the quadriceps muscle, which runs along the front of the thigh, can help reduce this discomfort. You can sit on a chair to stretch the leg. Try to keep your legs straight while pedaling and avoid sideward movement.
Sometimes just resting the knee or applying ice packs can reduce the pain. It's also sensible to reduce your cycling time until the pain in your knee or hip subsides. Avoid riding at high speeds and along bumpy roads for a while, even after the pain has gone. It can also be helpful to do some mild stretching exercises and ice the knee both before and after your ride, to help keep the muscles loose. Make sure you keep your legs warm if it's cold, too.
If you find that the pain keeps occurring, it's important that you visit your doctor or sports clinic for an accurate diagnosis of the cause of the pain and appropriate treatment.
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For more important cycling information be sure to visit the ShoppingForBikes.com where you will find advice and tips on pocket bikes, mountain bikes, folding bikes and BMX bikes that you can review at http://www.shoppingforbikes.com
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