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Riding a bicycle can be a real pain in the leg. Many cyclists complain of knee pain. It's a condition known as IT band syndrome, a painful stretching of the iliotibial tissue. In bicycle riders, this thick fibrous tissue running from the hip to the knee gets stretched due to the constant up and down motion of the legs. The stretched tissue then begins to rub against the bony portions of the knees or hip, causing certain pain. Beginning cyclists commonly complain of IT band syndrome pain. These rookie riders can cycle for hours without giving due respect to the needs of their feet and knees. Other causes of knee pain are poor sitting position, cleat alignment, hard riding or a faulty saddle. It can even be a result of simple body anatomy. The only way to reduce this pain is to ride more slowly. This allows the body more time to adapt to the physical stress of cycling. Minimizing hard riding and stretching before and after riding can also help lessen the effects. Making changes to your bicycle might also help to reduce cyclists' knee pain. Adjusting the seat higher or lower can be beneficial in taking stress off of the knees. Cyclists' knee pain can occur when the seat is too high, or too low. If the seat is high, the pain will be felt behind the knee; too low, and pain develops in the patella. The only way to find the right seat height is to visit your cycle shop for a professional height adjustment. If you use cleats in cycling, they may need some adjustment as well. Cleats should not float too much internally, nor should they float externally. The ideal cleat position is neutral. The shoe position can be checked at your bike shop, and adjusted using the "fit kit" method. In addition to IT band syndrome, chondromalacia is another common cycling-related injury. This condition is caused by the constant pressure applied to the cartilage behind the patella. If knee injury strikes, try alleviating your discomfort by strengthening the quadriceps muscles along the front of your thighs. This can be as simple as sitting in a chair and stretching your legs. Your doctor or physiotherapist will be able to suggest other strengthening exercises. Another way to alleviate the pain of cyclists' knee injury is to avoid sideways movements while pedaling. If cyclists' knee pain strikes you, apply ice packs or rest your knee. You'll also need to reduce your riding time until the knee pain subsides, or risk further damage. Try to avoid cycling across bumpy surfaces or riding at high speeds while your knee is on the mend. Try stretching and icing before and after the ride to help keep your muscles loose. It's also important to keep your legs warm during cold weather riding. If you suffer from persistent pain, or the condition becomes worse, see your doctor. Cyclists' pain can indicate a more serious condition, so it's a good idea to get a professional opinion before treating the symptoms.
Article Source: http://www.bodyformind.com/db
Contributor Benedict Neel contributes to several web sites, on creative recreation and fitness and sports issues. Feel free to grab a unique version of this article from the cycling Articles Submissions Service
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