The Old Guy Bicycle Blog

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Cycling is one of the best forms of low-impact exercise. It builds cardiovascular fitness, leg strength, and endurance while being easier on the joints than running. But if you’ve been riding long enough, you’ve probably felt it—that sharp or aching pain in your knee.

You’re not alone.

Knee injuries are one of the most common issues cyclists face, and the cause is often avoidable. Here’s what every cyclist should know to stay healthy, strong, and pain-free on the bike.

1. Overuse: The Silent Strain

Repetition is the backbone of cycling—but it’s also a risk.

Overuse injuries happen when the same motion is repeated too much without enough recovery. The pedaling action, if done with poor mechanics or without adequate rest, can cause patellofemoral pain syndrome (a.k.a. “cyclist’s knee” or “runner’s knee”). This typically shows up as pain in the front of the knee, especially during or after rides.

Tip:
Listen to your body. Take rest days, especially after long or intense rides. Vary your cadence and terrain to avoid stressing the same tissue every day.

2. Improper Bike Fit: The Root of Many Injuries

A poorly fitted bike is like wearing the wrong size shoes for a marathon—it sets you up for failure.

If your saddle is too low, your knee bends too much and absorbs unnecessary strain. If your saddle is too far forward or backward, it alters your pedaling angle and causes uneven force on the joint.

Tip:
Get a professional bike fitting if you ride frequently. It’s one of the best investments you can make in your comfort and injury prevention.

3. Poor Pedaling Technique: Form Matters

It’s not just how much you pedal—it’s how you pedal.

Mashing hard gears with each stroke puts excessive pressure on the knees, especially when climbing. Poor technique or using the wrong gear can lead to joint stress and muscle imbalances.

Tip:
Keep your knees aligned with your pedals, use a smooth pedal stroke, and aim for a cadence around 80–100 rpm on flat roads. Shift to easier gears on climbs.

4. Lack of Strength Training: Don’t Skip the Gym

Cycling alone doesn’t build balanced strength.

Weak supporting muscles—especially your quads, hamstrings, glutes, and hip stabilizers—can lead to poor knee tracking and eventual pain. If your legs lack power or stability, the knees often take the hit.

Tip:
Incorporate leg strength workouts at least once a week. Exercises like squats, lunges, and leg presses can help stabilize and protect the knees.

5. Sudden Increases in Mileage or Intensity

You may feel motivated to push harder or ride farther—but if you ramp up too fast, your knees may not be ready.

Jumping from 50 miles per week to 150 overnight may feel exciting, but it increases the risk of injury. Your joints and connective tissues need time to adapt.

Tip:
Follow the 10% rule—don’t increase your weekly mileage or time by more than 10% from the previous week.

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🧓 My Knee Story: From Waffle Trainers to the Open Road

I wasn’t always a cyclist.

Back in the 1970s, I was a long-distance runner. Like many runners of that era, I laced up the brand-new sensation — the Nike Waffle Trainer. That shoe was a revolution — finally, something designed for runners. But it wasn’t built like modern shoes, and after miles and miles on hard surfaces, it took a serious toll on my right knee.

After years of running and a couple of knee surgeries, I had to stop. The pain became too much. That’s when I found cycling — and it turned out to be a blessing.

Cycling gave me a new lease on life. It’s low impact, yes — but more than that, it gave me the freedom to see the country from a bike.
How cool is that?

Eventually, I had a total knee replacement. That was over 11 years ago, and I’ve been pain-free ever since. But I still take great care to protect both knees.

Here’s how I keep them strong and safe:

• I ensure my bike fit is exact, and when I bring it to the shop, I ask them to put things back exactly as they were — saddle height, angles, everything.

• I maintain consistent pedaling technique and avoid mashing heavy gears.

• I strengthen the muscles around my knees, especially quads, hamstrings, and glutes.

• I listen to my body and never hesitate to take a rest day when I need it.

👉 (If you're curious, I even wrote a separate post about those old Nike Waffle Trainers and how they shaped my early running years.)

→ Read: From Waffle Trainers to Two Wheels: How Knee Trouble Turned Me Into a Cyclist for Life

Final Thoughts: Strong Knees, Strong Rides

Knee injuries aren’t just frustrating—they can sideline you for weeks or longer. But with smart training and attention to your bike setup and form, they’re often completely preventable.

To stay in the saddle and out of pain, remember:

✅ Fit your bike properly
✅ Pedal with good technique
✅ Build muscle strength
✅ Rest when needed
✅ Increase training gradually

Pain-free cycling starts with smart choices—on and off the bike.

Disclaimer:
This post reflects personal experience and general guidelines. For persistent or severe knee pain, consult a medical professional or sports therapist.