Knee pain is a usual complaint among those who love mountain biking due to the demands of the sport. In most cases, the knee pain can be relieved by making minor modifications to the configuration of the bike or riding style. The individual should properly warm up before riding on trails and stretching after a ride to help prevent knee stiffness and muscle pain.
What is the right terrain?
The terrain used for mountain biking is extremely rough. The rocks, hills, dirt tracks, roots and jerking movements all pose as a challenge to the body of those who engage in mountain biking.
The individual should stand up on the pedals while steering the bike to make a rough ride a lot of enjoyable. In case steep hills trigger knee pain, the individual should shift to an easier gear or simply walking up the steeper hills.
Selecting the right bike
Choose a mountain bike that is suitable for the weight and height of the individual to protect the knees. It is recommended that the individual will visit a local bike shop and get professionally fitted to ensure that the right size is used. This will ensure that the right frame and suspension types can be given to match the preferred terrain and riding style.
Height of the saddle
The individual should have the local bike shop checked if the saddle is positioned at the correct height. As a reference, when the individual is at the bottom of the pedal stroke, the knee should not be straight, but at least 15 degrees bent.
While pedaling, if the individual is rocking back and forth in the saddle, it simply indicates that the seat is positioned too high. A seat that is too high can be undesirable to the knees since they are hyperextending with every pedal stroke. In the same time, a seat that is positioned too low is also energy inefficient which provides less power and increased strain on the knees during every stroke.
Angle of the saddle
Always bear in mind that the saddle should be correctly leveled and centered. The seat post must be centered on the rails on the base of the saddle. Make it a point to ensure that the seat is also level.
You can utilize a carpenter’s level and align it with a horizontal line that is straight such as a tabletop or brick wall. Take note that a forward-tilted seat is a typical cause of knee pain among mountain bikers. Always bear in mind that a forward angle places increased strain on the knees which can result to knee pain over time.
Management
Once the individual experiences knee pain during cycling, it is vital to take some time off to rest. If the individual could not walk due to knee pain, a doctor should be consulted. Take note that the nagging pain can develop into a long-term condition.