Knees hurt: Why do you knees hurt when bike riding？
Knee joint injuries are very common in cyclists. However, unlike running, the impact of cycling is very small, so it is often used for rehabilitation of other sports. So, Why do you knees hurt when bike riding?
Although there are many structures and reasons that cause knee pain, iliotibial band syndrome (ITBS) can be said to be one of the more lethal injuries common to cycling. It is estimated that overuse of knees by cyclists accounts for 15% of injuries.
What is iliotibial band syndrome
The iliotibial band is a long fiber band that runs along the leg. It is a continuation of the tensor fascia lata, which is a small muscle of the buttocks. When the knee is flexed to 30 degrees, the iliotibial band shifts backward and passes through the lateral epicondyle of the femur.
In other words, when you bend your knee, the iliotibial band passes through a small bony process. Over time, the iliotibial band and/or surrounding structures may become inflamed when the iliotibial band continues to move around the bulge and cause friction.
Because riding is characterized by repeated bending and extension of the knees, cyclists will suffer from such overuse injuries.
Symptoms and signs of iliotibial band syndrome
If you are experiencing iliotibial band syndrome, you may feel pain or burning on one side of your knee and radiate down to your feet. When your legs are fully straight and your knees are bent at 30 degrees, or when your knees are at 30 degrees when you step on them, you may feel pain when touching, going down stairs, or going downhill.
Prevention and rehabilitation of iliotibial band syndrome
The main goal of the prevention and rehabilitation of iliotibial band syndrome is to reduce the inflammation and tension of the iliotibial band.
Gradually increase the amount of training:
Since ITBS is an overuse injury, one of the best ways to prevent it is to gradually increase the amount of training. Be sure to listen to your body’s voice, take appropriate rest during training, and only increase your training volume by 10% every week.
Ice: Ice can reduce cell metabolism, so it helps reduce inflammation. Consider applying ice to your iliotibial band for about 20 minutes after exercise.
Strengthen the buttocks:
The attachment of the iliotibial band comes from the hip muscles. Therefore, hip joint strengthening exercises are usually the main rehabilitation and preventive exercises recommended by ITBS. You can add some exercises to strengthen the buttocks in your daily exercise.
(1) Fire hydrant style
Straighten limbs and touch the ground with hands and knees. Lift your leg to the side, slowly and in control.
(2) Clam exercise
Lie on your side, bend your knees at 90 degrees, and lean forward slightly. Bring your feet together, separate your knees, and lift your knees up. To make this sport more challenging, consider putting a resistance band on your leg.
(3) Hip bridge
Lie flat, with your knees bent at 90 degrees, and your feet flat on the floor. Push up to get the hips off the ground.
(4) Walking horizontally with elastic band
Wear a resistance band on the ankle and walk sideways.
(5) Foam roller
Finally, the foam roller can help keep the iliotibial band soft. When you use it, place the foam roller on the iliotibial band. Move slowly, and when you feel pain, stop and take a deep breath.
(6) Proceed with caution
Remember to listen to your body and seek medical help if the pain persists.
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