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Cycling is a beneficial activity that reduces the risk of knee pain, especially in people over 60, according to a recent study.

Cycling and Knee Pain

A study published earlier this year analyzed data from 2,607 participants in their 60s. The research found that those who engaged in cycling were 17% less likely to experience knee pain and 21% less likely to develop arthritis with knee pain. The average age of the participants was 64.5 years, and 44% were men.

The study concluded that the benefits of cycling on knee health were cumulative. Thus, people who cycled more frequently were less likely to suffer from knee pain. The study suggested that cycling promotes knee health and should be encouraged.

Benefits of Cycling for Knee Health

The study, part of the larger Osteoarthritis Initiative (OAI), highlighted that cycling helps avoid knee pain associated with osteoarthritis, the most common form of arthritis. Cycling strengthens the muscles around the knee without the impact associated with running and other high-impact sports. This muscle development helps support the knee joint, reducing the likelihood of pain.

Potential Causes of Knee Pain in Cyclists

Cyclists are not entirely exempt from knee pain. However, when cycling is identified as the cause, it is often due to either a sudden increase in activity or issues with bike fitting. According to Jimmy George, a coach and bike fitter at VO2 Maximum in Kent, knee pain can often be linked to saddle position. If the saddle is too low, pain may occur at the front of the knee, whereas a saddle positioned too high can cause pain at the back of the knee. Cleat position and saddle set-back are other critical factors that can influence knee pain.

Recommendations for Cyclists

To prevent knee pain, cyclists should gradually increase their training volume and intensity. George advises that sudden increases in either can lead to pain. Adequate rest is also essential to avoid overuse injuries. Ensuring a proper bike fit that aligns with the cyclist's strength and flexibility is crucial. Cyclists should adjust their training load carefully and monitor their bike position to maintain knee health.