why do i get sore knees the day after a cycle ride?

Question

no pain during actual bike ride but very sore a couple of days after. Varied uphill flat on road, on mountain bike.

Answer 1

Knee pain may look relatively simple, but over time it can lead to more serious issues. So my experience is to be careful on this matter and not to push your body over its limits. Check the following:

1) Saddle Height: Improper saddle height is the most common way to get sore knees. There are million of formulas to determine this. However check this site out to see which method suits you: http://www.bikefitting.com/English/Theory/SaddleHeight.aspx

2) Misalligned Foot: One of the most important points effecting alignment of the knee during the pedaling cycle, is the connection of the foot with the pedal. In orhter to correct this problem try a Le Wedge. Placing a wedge at the foot/pedal interface will decrease side to side knee motion reducing the potential for repetitive knee trauma.

3) Type of Ride: Check the amount of effort made on group rides and whjen you ride alone. Ride at your pace and within a distance that you can handle.

4) Warm Up & Cool Down Properly: Do stretches and a 15 min spin prior setting a strong pace. Stretching is one of the most important parts of a ride. When ending a ride cool down so tension of the joints is released.

Answer 2

Sore Knees After Cycling

Answer 3

You need to make sure your bike is set up to you specifically. Most people don't realize that there is a fine line between having a bike fitted to you and just buying a bike, and setting the seat height at what feels comfortable.

The best thing to do would be to go to a local bike shop and have them make the adjustments. If you don't have that luxury, raise your seat till your leg is almost completely straight when you have your foot on the pedal and the pedal all the way at the bottom of the pedal stroke or at the 6' o'clock position.

Then put the right pedal at the 3'o'clock position and make sure that the axis that the pedal spins on is directly below your right knee. You should be able to draw a straight line from your knee to the pedal axis. If your knee is in front of the pedal, loosen the bolts under your seat and slide the seat back on the rails. Vise versa if your knee is behind the axis.

This should help with the knee pain.

Answer 4

jp may be right on the money. For me, if the saddle is just an inch or two too low my knees will hurt. Your legs need to be nearly fully extended at the bottom of the peddle stroke.Stretch before and after you ride and warm up. Start out in low gears and peddle easy for five minutes or so. If you have not been cycling much you may be starting out with too much too soon also.

Answer 5

One problem that I suffered with was tendon stretch, or lack of. As you do a lot of exercise, your muscles can build up faster than your tendons can stretch to accommodate your increased power levels. consequently, you knee cap can be pulled out of position. What you want to do is some stretches 2 - 3 times per day and before you ride. Go see your local physio for the exact exercises. This should help.

However, knees are going to be a weak area anyway, since peddling is an un-natural action, I would recommend that you see your GP to ensure that you don't dammage your knees.

Luck

Answer 6

All good answers so far. which is refreshing
usally Knee pain=seat too low or poor cleat placment
Could be some other fit issue that is throwing you off a bit in one of these areas.

Answer 7

also make sure you have enough cadence. i see this too often, you have to pedal most of the time at 80 rpm minimum. do not put too much pressure on your knees by going in to bigger gear you cannot push
carlos
www.bikingthings.com
-ride harder, get fit, live happier, feel better-

Answer 8

check your saddle height, it might be too low. Start on low gears and warm up before changing to big rinc.