The Old Guy Bicycle Blog

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases.

For years, my rides were shadowed by a dull, persistent ache that threatened to end my time in the saddle. I tried everything: ice packs, stretching routines, fancy padded shorts, even those awkward gel knee pads. Some gave short-term relief, but nothing lasted.

Then, about four years ago, I found an unexpected source of relief: acupuncture. It wasn’t a miracle cure, but those tiny needles, placed by a skilled practitioner, kept the pain at bay long enough for me to enjoy a few more great years on the bike. Eventually, though, my knee gave out completely — and I underwent a total knee replacement.

Today, I’m riding again — stronger, more grateful, and with a brand-new knee. What follows are my personal tips for cycling with knee pain, based on real miles, real frustration, and real hope. I’m not a doctor — just a guy who’s pedaled through it. Always talk to your healthcare provider about your specific situation.

🚨 1. Listen to Your Body — Always

Pain is not a badge of honor. It’s a warning. If your knee flares up mid-ride, don’t push through it — back off. Rest. Adjust. Your body knows what it needs if you’re willing to listen.

🛠️ 2. Get a Proper Bike Fit

A poorly adjusted bike is a fast track to injury. Saddle too high? Pedals misaligned? These small things can cause major strain on your knees. A professional bike fit is one of the best investments a cyclist with knee pain can make.

🏋️‍♂️ 3. Strengthen Your Core and Glutes

Weak glutes and a lazy core throw off your alignment, placing extra stress on your knees. Incorporate exercises that target your hips, core, and stabilizers to improve how your legs track with every pedal stroke.

🧘 4. Stretch the Right Muscles

Tight quads, hamstrings, and calves can pull on your knee joint in all the wrong ways. Stretch regularly — not just after rides, but as part of your weekly maintenance routine.

🔄 5. Adjust Your Pedaling Style

Switch to a “spinning” technique: higher cadence, lower resistance. Grinding big gears uphill can aggravate knee pain. A smooth, fluid pedal stroke can reduce pressure and make a big difference over time.

🌿 6. Be Open to Non-Traditional Solutions

Acupuncture changed everything for me — at least for a while. Massage therapy, anti-inflammatory supplements (under a doctor’s guidance), kinesiology tape, or a quality knee brace can all play a role. Don’t write off the unconventional.

💡 7. Consistency Beats Intensity

You don’t have to ride hard to make progress. Just ride regularly. Keep up your strength and flexibility work. Modify when needed. Celebrate every small win — they stack up faster than you think.

🤖 8. A Knee Replacement Isn’t the End — It’s a New Beginning

If you find yourself needing a knee replacement, don’t panic. It gave me back a pain-free ride. Recovery takes time, but cycling is one of the best activities for regaining strength and mobility post-surgery. Be patient — you’ll get there.

🚴‍♂️ Don’t Let Knee Pain Take the Joy Out of Cycling

Cycling is a gift — a source of freedom, peace, and purpose. If you’re battling knee pain, don’t give up. Modify, adapt, rest when needed, and trust the process. You’re not alone — and you’re not done yet.

Disclaimer: I’m not a doctor — just a fellow rider sharing his experience. Always consult with a healthcare professional for diagnosis and treatment.