That sharp twinge in your knee halfway through a ride—it starts as a whisper, then grows into a warning. Knee pain isn’t normal, and it’s not something you should “push through.” It’s your body telling you something’s wrong. The good news? Most cycling-related knee pain is preventable. Here’s how to align your body, refine your technique, and keep riding for years to come.
1. Set Your Saddle Height Like a Pro
Too high, and your hips rock; too low, and your knees compress. The sweet spot? When your heel is on the pedal at the bottom of the stroke, your leg should be almost straight. When you place the ball of your foot on the pedal, there should be a soft 5-10° bend in your knee. This protects your joints and transfers power smoothly.
2. Align Your Knees and Feet
Watch your knees as you pedal. If they flare inward or outward, you’re straining ligaments. Your knees should track in a straight line over your feet—like pistons, not pendulums. Also, press through the ball of your foot, not your toes or arch. This stabilizes your ankle and prevents twisting forces from reaching your knee.
3. Warm Up and Recover with Intention
Don’t start cold. Before riding, do 3 sets of 30-second wall sits to activate your quads and glutes. After riding, spend 5 minutes rolling your thighs and IT bands with a foam roller. This reduces inflammation and prevents IT band syndrome—a common cause of outer knee pain.
If you already feel pain, don’t ignore it. Switch to low-resistance, high-cadence spinning for a few days. Ice your knee after rides. If pain persists, see a physical therapist who works with cyclists.Your knees are your engine. Treat them well, and they’ll carry you over countless horizons.
Ready to ride pain-free? Click here to explore our ergonomic bike fits, knee-friendly pedals, and recovery tools designed to keep you spinning smoothly.