What You Need to Know About Cyclist Knee Pain
Cycling Knee Pain: Hard Lessons from a 70-Year-Old Long-Distance Rider
Cycling is one of the best things seniors can do for their bodies. It’s low impact, keeps the joints moving, and lets you stay active without pounding your knees like running does.
But here’s the part people don’t like to talk about: cycling can still wreck your knees if you ignore warning signs. I’m not speaking in theory—I’ve lived it.
I’ve had knee pain on and off for years. I tried to manage it, rode through it, patched it, and kept going… until the day that knee finally collapsed and I had to get it replaced. I got almost eleven pain-free years on the bike after that, and then the pain came back again—this time from severe tendonitis that needed SoftWave therapy to calm it down.
If anybody understands cycling knee pain, it’s me. This post is what I wish someone had told me years ago.
My Knee Pain Timeline (No Sugar-Coating)
For a long time, knee pain was just part of my normal. I rode anyway. I adjusted my saddle a little, backed off for a few days, took some ibuprofen, and kept going.
At one point I even turned to acupuncture to quiet the pain enough to keep riding. It helped for a while… until it didn’t. Eventually that knee simply gave out. There was no “push through it” left. I ended up in surgery for a full knee replacement.
The good news? After the replacement, I rode nearly eleven years without any real knee pain. Thousands of miles. Multi-day tours. Long solo rides in the middle of nowhere. My new knee didn’t complain at all.
Then, out of nowhere, the pain came back. Hard.
It got bad enough that my surgeon suspected the replacement might have loosened. If that happens, you’re talking about another major surgery and a long recovery. Thankfully, the scans showed the implant was solid. The joint itself wasn’t the problem.
The real culprit was brutal tendonitis from years of overuse and strain on the soft tissues around the joint.
I ended up going through SoftWave therapy, and it made a huge difference. It wasn’t instant, and it wasn’t magic, but it helped those angry tendons start healing when nothing else touched it.
I’m still riding. I’m still a long-distance cyclist. But I ride smarter now, and I listen to my knees whether I like what they’re saying or not.
💡 Recommended Knee Relief Gear for Cyclists
Three knee–friendly upgrades many senior cyclists swear by:
-
Knee Sleeve Support (Compression + Warmth)
Reduces stiffness & pain on longer rides.
Browse knee sleeves on Amazon → -
Clipless Pedals with More Float
Extra float lets your legs rotate naturally — knee saver.
Pedal options with knee-friendly float → -
Foam Roller for Tight Quads & IT Bands
Improves alignment + reduces kneecap tracking pain.
See foam roller picks →
Why Cyclists Get Knee Pain
Knee pain on the bike usually comes down to three main issues. Most riders, myself included, have managed to hit all three at some point.
1. Overuse and “More Miles” Syndrome
- Dull ache around or under the kneecap during or after rides
- Stiffness getting up after sitting for a while
- Pain that starts only on climbs or into a headwind, then shows up sooner and sooner
2. Bad Bike Fit (Even Small Errors Matter)
- Saddle too low: extra compression at the front of the knee
- Saddle too high: overreaching at the bottom of the stroke
- Saddle too far forward: knee tracks ahead of your foot
- Cleats angled wrong: forced rotation every stroke
3. Weak or Imbalanced Muscles
Pedaling builds strong quads and leaves many cyclists weak in the glutes and hamstrings. That imbalance pulls the knee off-track and loads it unevenly.
How to Prevent Knee Pain on the Bike
1. Get Your Bike Fit Dialed In
- Proper saddle height
- Correct fore–aft saddle position
- Natural cleat alignment
- Consider shorter cranks if needed
2. Strength Train
- Squats
- Step-ups
- Glute bridges
- Hamstring curls
- Calf raises
3. Increase Your Miles Slowly
- Add distance gradually
- Alternate hard and easy days
- Use cutback weeks
When Knee Pain Shows Up
Respect Rest
I pushed through pain, and it cost me a knee. Don’t repeat that mistake.
Ice, Heat, and Medication
- Ice reduces inflammation
- Heat loosens stiff tendons
- OTC meds help—but don’t mask pain to keep riding
Stretching
- Quads
- Hamstrings
- Hip flexors
- IT band areas
SoftWave Therapy
When tendonitis returned after nearly eleven pain-free years post-replacement, SoftWave therapy finally reduced inflammation and helped healing.
Gear That May Help
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Disclaimer: I’m not a doctor. I’m a 70-year-old long-distance cyclist sharing personal experience. Talk with a professional about your medical situation.
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