Cycling with Knee Pain: Lessons from Needles to a New Knee

-

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

A senior male cyclist wearing a yellow jersey rides confidently on a country road surrounded by greenery, symbolizing resilience after overcoming knee pain and surgery. Bold overlay text reads: “Cycling with Knee Pain – From Acupuncture to a New Knee.” Ask ChatGPT
Knee pain and cycling — I’ve lived that story.

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.

🚴 Gear I Personally Use and Recommend

I personally use all of these and swear by them. They’ve helped me stay healthy, ride longer, and recover smarter.

  • Renpho Smart Scale — I use this one and it gives me a tremendous amount of information that has been integral to my weight loss and healthy lifestyle.
    👉 See the One I Have
  • Giro Fixture MIPS II Helmet — I wear mine every ride. It is comfortable and it protects me.
    👉 Lots of Colors Available
  • Outdoor Essentials Cooling Arm Sleeves — I wear these to protect my arms from the damaging sun as I have skin cancer issues.
    👉 Check Out How Low Cost These Are
  • Przewalski Bib Shorts — I have multiple pairs of these. They cost a lot less than the others and last me longer.
    👉 See Them on Amazon
  • Premier Protein Shakes — I drink one after every ride. They are low sugar and packed with protein to give me what I need.
    👉 Amazon is Often Cheaper than the Grocery Store

As an Amazon Associate, I earn from qualifying purchases. Your support helps keep this blog rolling.

Location: Lubbock, TX, USA

Comments

Post a Comment

This site contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. We may receive a small commission if you buy through links on this site — at no extra cost to you.

Subscribe

Popular posts from this blog

Does Cycling Make Sciatica Worse? What Cyclists Need to Know

-
Image
REAL CYCLIST INSIGHT: I’ve logged over 150,000 miles in the saddle. While I’ve never personally suffered from sciatica, I’ve ridden with plenty of cyclists who have — and I’ve paid close attention to what helped them keep going. Here's what I've learned from the road. Sciatica is no joke. The sharp, radiating pain that travels from your lower back down your leg can make everyday activities tough—let alone riding a bike. If you're a cyclist dealing with sciatica, you might be asking yourself: Is cycling helping me or making things worse? Like many things in health and fitness, the answer is: It depends. Cycling can both aggravate and relieve sciatic pain, depending on your riding position, bike setup, and the underlying cause of your symptoms. 🚫 When Cycling Might Make Sciatica Worse Cycling can contribute to sciatic nerve irritation under certain conditions: Prolonged Sitting: Long hours in the saddle—especially with a hard, narrow seat—can put direct pr...
Read more

Boost Your Focus and Mental Clarity with Cycling

-
Image
  Cycling for Focus and Mental Clarity: How Two Wheels Can Clear Your Mind We all know cycling is great for physical health, but did you know it can also sharpen your mind and improve your ability to focus? Whether you’re struggling with concentration, battling anxiety, or just looking for a mental reset, hopping on a bike may be one of the most effective and enjoyable ways to boost your brainpower. 🚴 How Cycling Improves Mental Focus Cycling isn’t just exercise — it’s a cognitive workout. Here’s how: 1. Increases Blood Flow to the Brain When you cycle, your heart rate rises and blood flow improves — especially to your brain. This delivers more oxygen and nutrients, which can enhance memory, focus, and decision-making . 2. Puts You in a Meditative State Cycling forces you to pay attention: to your breathing, your cadence, the road ahead. This state of flow quiets distractions and trains your brain to focus on the present moment. 3. Reduces Stress and Anxiety Riding a b...
Read more

Is 30 Minutes of Cycling a Day Enough to Lose Weight?

-
Image
Last updated August 7, 2025 Is 30 Minutes of Cycling a Day Enough to Lose Weight? I’ve been riding a bike for over 50 years. At times I was riding 30 minutes a day. Other times, I was doing 300. But no matter how many miles I logged, I could never get to a healthy weight and stay there. I blamed my age. I blamed my metabolism. I even blamed my bike. What I didn’t realize — not until much later — was that cycling alone wasn’t the problem. It was what I was doing off the bike that kept holding me back. So, is 30 minutes of cycling a day enough to lose weight? Yes — but only if you pair it with what it took me five decades to figure out . Here’s the truth that finally worked for me at 69 years old, after thousands of miles and a lot of trial and error. How Weight Loss Works At its core, weight loss comes down to burning more calories than you consume. Our bodies use calories for everything—from breathing to digestion to movement. When we eat more calories than we burn, we gain ...
Read more