Hey Everyone,
Considering my overall dislike for running, I need another cardio activity! The answer? Indoor cycling. I love the drive, the atmosphere, and the sweat! It's also a great low impact exercise for those of us with bad knees. I'll share a secret though, setting up your bike properly is key. With so many settings, it is really important to make sure your bike is adjusted to your frame. If it's not, then it can result in knee pain. If you're knees hurt after an indoor cycling class, you are probably set up wrong. Here are the keys:
Seat Height:
Stand at the side of your bike and find your hip bone. This is the height your seat should be set at (for starters). Place your feet in the toe cages or clip in. Rotate the pedal until one leg reaches the bottom of the pedal stroke. There should be a 25 to 35 degree bend in the knee at this point (basically a small bend to prevent locking out the knee).
Forward and Back Seat Position:
Your seat can also adjust forward and back. While strapped into your bike, bring the pedals so they are level. Think of looking down at a clock, your pedals should be at 3pm and 9pm. Use your forward leg to check the alignment. You are in the correct position when your knee cap is centered over the center of your pedal.
Handlebar Height/Forward :
Adjust your handlebar so it does not put unnecessary strain on your neck or back. This is more of a comfort setting!
Foot Position:
The ball of your foot should be aligned on the middle of the pedal because this is the widest part of your foot and produces the most force.
Knee pain: The possible reasons:
I will leave you with one final note! Our facilities have a few of the Keiser bikes which don't have a forward and back seat adjustment as they are naturally built into the bike. That's ok! Follow the alignment guidelines and you will have a safe and happy ride!
Sources:
http://spinning.com/en/file/download/tinymce_file_browser/76/Bike_Setup.pdf
http://www.fix-knee-pain.com/cycling-knee-pain/
Considering my overall dislike for running, I need another cardio activity! The answer? Indoor cycling. I love the drive, the atmosphere, and the sweat! It's also a great low impact exercise for those of us with bad knees. I'll share a secret though, setting up your bike properly is key. With so many settings, it is really important to make sure your bike is adjusted to your frame. If it's not, then it can result in knee pain. If you're knees hurt after an indoor cycling class, you are probably set up wrong. Here are the keys:
Seat Height:
Stand at the side of your bike and find your hip bone. This is the height your seat should be set at (for starters). Place your feet in the toe cages or clip in. Rotate the pedal until one leg reaches the bottom of the pedal stroke. There should be a 25 to 35 degree bend in the knee at this point (basically a small bend to prevent locking out the knee).
Forward and Back Seat Position:
Your seat can also adjust forward and back. While strapped into your bike, bring the pedals so they are level. Think of looking down at a clock, your pedals should be at 3pm and 9pm. Use your forward leg to check the alignment. You are in the correct position when your knee cap is centered over the center of your pedal.
Handlebar Height/Forward :
Adjust your handlebar so it does not put unnecessary strain on your neck or back. This is more of a comfort setting!
Foot Position:
The ball of your foot should be aligned on the middle of the pedal because this is the widest part of your foot and produces the most force.
Knee pain: The possible reasons:
- The back of my knees hurts:
- Your seat could be too high causing an over-extension of the knee. It could also be combined with/or your seat being too far back.
- The front of my knees hurts:
- Your seat could be too low causing an over-compression of your ligaments and joints. It could also be combined with/or your seat being too far forward.
- Still hurts after these adjustments?
- You might have to adjust the alignment of your foot on the pedal (toward the inner or outside of the pedal). This will require special cycle shoes. A part from the JOHO staff, cyclist stores are a great resource in helping to determine where your clips should be placed on your shoes!
I will leave you with one final note! Our facilities have a few of the Keiser bikes which don't have a forward and back seat adjustment as they are naturally built into the bike. That's ok! Follow the alignment guidelines and you will have a safe and happy ride!
Sources:
http://spinning.com/en/file/download/tinymce_file_browser/76/Bike_Setup.pdf
http://www.fix-knee-pain.com/cycling-knee-pain/
Thank you so much for putting this up. I am just starting to get to the age where I can feel everything I do the next day. My husband just got us bicycles and I am really struggling with knee pain. I was thinking about going to the chiropractor but I think I will try out your seat suggestions first.
ReplyDeleteAgnes Lawson @ Pain Relief Experts