How to Prevent Knee Pain when Cycling

[@BulletproofCycling]

In this video I discuss knee pain and how to prevent it. This video is part of a series that I am doing. When I uploaded this video I missed off saying goodbye so don't worry, I wasn't being rude. I will make up for it in the next video. 😀

[@danielnascimento9837]

great stuff as always.. can you settle an argument for me.. if you have a more forward set saddle (smaller saddle set back) vs a larger one (further back) - does the forward position increase Quad muscle activation or more glute activation?

[@pwheels76]

Perfect timing, just finished a bike ride & started getting knee pain just on the outside of my knee ☹ Great information as always.

[@BulletproofCycling]

I hope it’s nothing serious

[@mhthmusicvideos]

Saddle angle is also very important. A professional bike fitter deduced my saddle was angled pointing down too far thus putting undue pressure on my knees to compensate for my weight being further forward which was resulting in significant pain in my right knee. Once she corrected it, the pain instantly went away. There is no question as to the importance of a professional bike fitting for optimal comfort and performance.

[@BulletproofCycling]

👍👍 defo 👍

[@derekhobbs1102]

Finally an explanation of symptom vs cause. Most people don't explain the connections.

[@BulletproofCycling]

Thank you Derek - lots more to share 👍

[@user-jo3pt4op5e]

This is just an amazing video, so clearly expressed, so empowering to have this information on hand to diagnose one's own issues with knee pain. So many times Coach Scott has with one video opened up a world to me. Previously, he helped me with back pain, just by lowering my saddle. I am very grateful! Coach Scott is someone who sees problems as something that can be solved and addressed, not career ending. Many, many thanks!

[@thomasbudi2000]

Thank you coach, from the ligaments of my knees. Your tips stop most of my pain. I wish to enlist your service one day as distance is quite a barrier between us. In the mean time, I will support you with my subscribe and likes

[@BulletproofCycling]

Thanks 🙏

[@100drips]

I had to abort a 400 kilometer effort last week because of knee pain. At 270 kilometers the pain became unbearable. Now I try to figure it out to make a new try next year. Thank you for the information.

[@BulletproofCycling]

Sorry to hear that

[@CyclingDoggo]

Been lookin' for that knowledge for such a long time and went through so many videos and pages ... thnx !

[@BulletproofCycling]

Glad it was helpful!

[@Alborg83]

I suffer from knee pain mainly sue to cycling / indoor trainer now. There are so many elements at play it is absolutely mind blowing. It's really not as simple as just jumping on and cycling for an hour or so.

[@steveevans7179]

Super video Scott. Interesting and informative. My bike fit with you has made a huge difference to my performance and improved my knee issues.

[@BulletproofCycling]

Thanks Steve - very kind of you to say buddy. Hope you enjoyed some of that rare Ayrshire sunshine at the weekend 👍👍👍

[@SteveBrill]

Brilliant! Lots of great advice and logic. Well done Coach.

[@BulletproofCycling]

Thanks Steve

[@Dcully]

Great video, look after them knees people. I started getting pain on the outside of my right knee, no amount of bike fits could help it. 12 months or so later it all came to a head and i had to get off the bike for good. About 18 months later after numerous failed attempts to get back to riding my two road bikes i decided to try out a mountain bike and ive never looked back since. No knee pain at all, its all about the position on the bike, the less agressive position on the mountain bike is key for me, even though my road bikes were setup for endurance and comfort with relaxed geometry. Im about 2 years on now and still going on the mountain with little to no knee pain, i do wear a patella strap on this right knee for added reassurance but so far so good.

[@BulletproofCycling]

Awesome 👏 great to hear you found pleasure in mtb and no pain - thanks for sharing Cully 👍👍

[@downhilldemi]

finally a video that explains everything so well! :)

[@BulletproofCycling]

Thank you 🙏

[@danielraycre]

Good advice! My seat has been up too high for 6 months (I've been extending my legs almost fully straight), so I'll adjust it lower and see if it solves the knee pain issue.

[@davidjudd951]

Had pain behind the knee cap for the first time ever, last night while riding. Figured I'd ride it out. But it only got worse and I had to shut it down. Thank you for the advice on, "too much too soon" . Barley rode last year at all. Finally got on the bike two weeks ago, and at 65, I was feeling great. Probably rushed the increase in mileage and exertion due to feeling so good.

[@AbiShafi]

Thanks for that I’m literally waiting for my new Ribble Endurance to be delivered (between 15:00-18:00) this afternoon. If I understand you correctly the important thing to take away is as a starting point have everything set in it’s neutral setting ie in the middle and get the saddle height correct based on your inseam measurement, mine is 68 cms x 0.883 = 60.044 cms (thanks GCN) wearing you cycling shoes and make small adjustments as you go. I’m using SPD’s and have adjusted the cleats as far back as I can and the float is set in the middle as a start even though my feet ‘toe out’ slightly, the cleats just about line up where my toes join the tarsal joint. So I’ll see where that takes me. Brilliant video and thanks again. 😎😎😎

[@BulletproofCycling]

Awesome - enjoy your first ride on your new bike 👍

[@tommorrisey3999]

My new Selle Italia saddle has rail markings that indicate the limits of the clamp contacts. When I put the saddle on in the same position as the Amazon cheapie I was replacing, I was outside the limits indicated on the Selle Italia’s rails. So, reluctantly, I moved the saddle into the “safe zone” on the rails. And when I did that, my knee pain (which I’d chalked up to old injuries and my age) disappeared..

[@BulletproofCycling]

That’s excellent news 👍👍👍👍

[@lexa5051]

Thanks, Coach Scott. i Built a 2-3 cm larger bike just this week and replicated my set up from my old smaller bike. I moved the saddle 2 cm foreward and changed from 100 to 90 mm stem. My cleat was unchanged and my sAddle height too. Now Im having pain in my left knee at outer side. I wll try lowering the saddle and my cleat 1 cm back. Hope that helps.

[@lexa5051]

Or maybe at 50... im sTill grinding hard like a 30 yo. IDK. Maybe will take it easier from now own.😄

[@BulletproofCycling]

👍👍👍👍

[@terrybu2233]

Great video, very informative as always,

[@BulletproofCycling]

Thank you Terry

[@Firewalkwithme44]

this is truly wonderful, thanks a lot. im a runner with an injury (inner ankle thing) never had knee pain running. but started cycling, and what the heck, I have a bakers cyst that pops up right after I do my morning ride...why?! it's so frustrating and now my left knee is tight. currently im cycling at the gym on a Kaiser bike. but I have a real bike on the way with a Swift trainer. any ideas for what I could do with the bike at the gym to help out this left knee thing?

[@BulletproofCycling]

Sometimes it can be your quad strength and hip flexors - your knee may be tracking poorly - stretch quads more and really focus on hip flexors (they are working very differently know compared to running) Obviously keep tweaking saddle height as this is often the main reason for knee pain

[@jackliang6061]

I experimented with putting the cleats as far back as possible. Caused knee pain while I never had problems in years.

[@BulletproofCycling]

I have heard of this happening. I always suggest starting them in this position and then moving and adjusting them. Obviously it works in conjunction of saddle height and how far forward the saddle is. Crank arm length can also play a role in this pain as well. However, I hope u got your knee pain sorted 👍

[@yiannispapelis8260]

Love the videos, but the constant mention of a bake makes me hungry

[@BulletproofCycling]

😂😂😂

[@fethimouhoub4163]

Very good explication 👍 can you make a video on middle foot cleats position ❤️

[@BulletproofCycling]

Will do. Doing a series of weekly bike fit videos at mo 👍👍👍

[@adii53]

Hi sir , please help me , i am using my cycle with low saddle height for almost 6-7 months and now i have realised it , i have knee pain and my knee sounds too while wlaking or exercise, how can i heal it ... Please help i am too tensed about it

[@BulletproofCycling]

You may need to stay off bike for a week to 10 days to rest your knee and reduce inflammation. Set seat to correct height and start with 20-30 min gentle spins

[@FreddieB1957]

So if I understand correctly the sadlle to high or to far back causes hamstring trouble. I'm having a lot of trouble with the hamstrings the past years and didn't find a satysfying solution yet. Maybe you have some tips about inwat direction to search for a solution. I like you video's very much, very professional and with a lot of humor.

[@BulletproofCycling]

Yes saddle height can cause hamstring issues. Try moving your saddle forward as well and moving your cleats back. I would suggest some hamstring exercises off the bike as well as it may be weak. 👍👍👍

[@FreddieB1957]

@@BulletproofCycling Thanks for the reply and tips. I was already doing stretch excercises for the hamstrings, they are shortenend caused by the years of cycling and not stretching in the right way. The sadlle a bit lower and more forward I'm going to try, like you said in another topic, on my socs and heel on the pedal/straight leg. I think your youtube channel and your explaining things, with this humor also is great 💪💪😍😍

[@JDRELGOR]

Hi, I was getting sore glutes so I dropped my saddle, I'm now getting pain in my abductors and the outside of my left knee ( possibly due to chiropractor ). I've now dropped my saddle again after checking with a straight leg to pedal with no shoe on.

[@eugenetsen579]

I wanna ask.. when measuring your inseam , do you wear your cycling shoes or bare foot?

[@TFB-chris]

I am struggling to find the right height for months. I don´t have and did not have any issues while riding, even if it is 70k in one go, but as soon as I increase the load, for example, trying to do 100k as fast as possible, I get knee pain two days AFTER the ride. Mostly inside or at the front of the knees. Maybe it is just overloading, but I am still not happy with it. I already have my cleats as far back, as possible. thanks for that video

[@BulletproofCycling]

Thanks for sharing. I hope you get a resolve to the issue

[@simonalexandercritchley439]

My knee pain (R) comes from comes from a lot of asymmetry. My right ankle has a fusion from 1985 following injuries the 2 previous years. I have had 6 further surgeries 2015-2018. Further alignments and more fusions/removal of bone etc. My foot angle is set about 20degrees.In order to try to not hit the chainring with my heel I need to keep my knee into the top tube,my knee has a degree of instability. According to MRI the right leg is 15mm shorter than the left,the tibia being 37mm shorter while the femur is 22mm longer due to the K rod that was in there back in the 80's. No wonder there is issues with sciatica (L) as well. I last had a bike fit 20 years ago. I have orthotics and the right shoe is built up. I have lowered the saddle over the years,different shoe /pedal combos and the like . My inseem is 88cm and I am 178cm. Saddle height is 77cm for road and TT,76 cm mtb.Cleats as far back as they will go,saddle centered. Any suggestions ?

[@BulletproofCycling]

Incredible story. You are amazing to be still cycling. Well done. I can’t really offer much help via a message due to the range of issues you mention. One thing that is interesting is that we are very similar height and inside seam but I ride 740mm saddle height. Take care

[@simonalexandercritchley439]

@@BulletproofCycling Kia ora, I thought you said your inseam was 84 cm ? I have long limbs for my height and a short torso like you.

Good day! Coach, silly question, but you measure the inseam with riding shoes on, might also with the riding trouser or no of them?

[@derejemekonon6705]

It’s helpful. Thank you❤

[@cloudcatchermedia]

Great stuff thank you

[@BulletproofCycling]

Thanks 🙏

[@RyanLimZW]

I fucking love this guy

[@BulletproofCycling]

😂👍👍👍👍👍 love you 2 man

[@mikkelstensvold4150]

I am experiencing some pain in the front of my knee, its not a big pain, but more of a discomfort. I think it might be because I put too much pressure on my quadriceps and not hamstring (lack of balance between them). It also might be because I just started cycling and im pushing myself too hard. Though I feel like getting cycling shoes will help because I cant really utilize my hamstring in normal shoes, since I cant pull upwards, thus my quadriceps are doing almost all of the work.

[@BulletproofCycling]

Just keep on top of stretching your quad daily. This will help the tracking of your knee. Also stretch out your glutes 👍👍👍👍

[@nova6600]

The info you are here for starts at 4:24

[@BulletproofCycling]

If I can help more then just reach out

[@eddieneville]

Excellent insight 👍🏻

[@tarabiketayoPH]

hi coach! my inseam is 73cm and i am using a 172 crank arm. I feel pain in my left knee, more on the lateral side whenever I ride my bike for 40-50km. How high should my saddle be? Would love to k ow your recommendation.

[@BulletproofCycling]

I can’t give a specific height I am afraid but remember that if you experience lateral pain get to work on your glutes and making sure you are stretching your quads. You can increase that strength and start to pull your knee out of its natural tracking line 👍👍

[@ivanmazur9233]

Thanks!

[@BulletproofCycling]

👍👍👍

[@ingos978]

i had knee pain. I got knee pain after i began doing higher Wattages (Sprint with 135% to 140%) and a lot of climbs with low cadence. I ignored the pain mostly and after 5-6 month it did go away ...

[@BulletproofCycling]

👍👍👍

[@nikolaj781]

Great video

[@ender4903]

Would you have the same saddle height if your crank arm length was longer? Let's say you have 172,5mm crank arm length. Would you lift your saddle 2.5mm up?

[@oscalcmen]

hello, what will be your recommended cleat position if one foot is shorter than the other one?

[@BulletproofCycling]

Experiment with pulling the cleat on longer foot back further a few mm

[@oscalcmen]

​@@BulletproofCycling So, the recommendation will be to set the cleat in the best position for the short foot then adjust the larger foot (cleat back further) until balance (or best comfort) is achieved? I was adjusting the shorter instead. I will try your recommendation :) Thank you!!

[@egg002]

hi, i have knee pain when riding my bike since i started using it to commute to work. could it be that it’s just the sudden change from no bike riding for years to every day? and if yes, will this go away?

[@BulletproofCycling]

It could be but if only happening on the bike then try and adjust your saddle height a little as your flexibility and strength will have changed over the years

[@egg002]

@@BulletproofCycling i will! thank you

[@garybunting3035]

As a once able bodied cyclists who now has nerve and muscle damage from an accident (no right gluteal muscle and sciatic nerve damage with drop foot) I'd love to get a proper bike fit......or just get a new leg 🤣🤣

[@BulletproofCycling]

Hey Gary sorry to hear this but love your sense of humour. I actually work with a rider who has severe nerve damage from a crash. Has a few para events coming up - hard as nails rider 👍👍👍👍

[@jakebailey146]

What about tightness of the muscles of the inner thigh (eg. sartorius or gracillus) and occasional pain at the area where it attaches to the knee (on inside face of the knee)? I have had a professional bike fit on my road bike and I still get this, but not as bad as I do on my fat bike.

[@BulletproofCycling]

Hi Jake - thanks for your comments. I would suggest just having a chat with your fitter. Could be just cleat positioning. I am sure you can get it fixed 👍

[@noelsamson8624]

Hi coach. I'm having pain at the back of my left knee when spinning high cadence. But no pain on low cadence. What could be the cause coach?

[@BulletproofCycling]

Hi Noel - it could be the high cadence and light gear doesn’t have enough torque and you have some collapsing over the top of the stroke. Generally most of us do and it’s a stability issue. If this drill at high cadence is part of your training then I would just dial it down a bit as your nervous control is struggling and maybe you are exerting too much load on the hamstring. What is termed the hamstring insertion (moving part) is located there. Cadence is more a natural thing based on fitness and muscle fibre type. It will increase with fitness and experience but don’t overly worry about a magic number 👍👍👍

[@noelsamson8624]

Thank you so much for your response coach. I'll take note this. More power to you.

[@mrx1979ua]

I wish I could could get a bike fit with you. May be I'd get the knee issue solved :) And TY for supporting Ukraine!

[@BulletproofCycling]

❤️❤️

[@rosseverest9543]

What about medial knee pain near the pes? Wether it is that or not I don’t no but I’ve got a issue didn’t want to play with my fit but should I?

[@stevenjara6386]

Just Hit!!! The subscribe button Lad!!🤟🏽😁

[@BulletproofCycling]

Thank you Steven - 👍👍👍👍

[@LadaSchrapnell]

Many thanks for the video ☺️ Greetings from Ukraine!)

[@BulletproofCycling]

Thank you ❤️🏴󠁧󠁢󠁳󠁣󠁴󠁿 🇺🇦

[@tommorrisey3999]

“You love the struggle: the headwind, the rain ….” I may not fall into the focus population for this discussion.

[@BulletproofCycling]

That’s a summers day in Scotland Tom 😂

[@RonJeffreyRamos]

hey coach, i have been struggling with a knee pain beneath my knee cap. and i think it is a Runner's knee based from its symptoms. do you have any tips to recover from these? and how can it be avoid in the future.

[@BulletproofCycling]

Easiest answer is rest and let the inflammation pass. Maybe then check your shoe support in terms of your foot striking action. Then increase your foot stability drills to increase your nervous control around your foot strike 👍 Then add some quad strength drills to your routine (basic body squats are fine to start with) Hope it helps 👍👍👍

[@RonJeffreyRamos]

@@BulletproofCycling Thank you very much coach! :D

[@BulletproofCycling]

@@RonJeffreyRamos 🙏🙏🙏

[@ryand141]

Sometimes it's saddle position but most times cycling too far too soon or not stretching imo.

[@georgietheoldfaq]

Thank you for supporting Ukraine!

[@BulletproofCycling]

👍👍

[@georgietheoldfaq]

What would be your suggestion to my case: if i move the saddle higher, my knee pain goes away instantly. However my hips start rocking a little (

[@DISCOhooch]

Omg i am from Ukraine. Thank you for support

[@BulletproofCycling]

I am so honoured that you have seen my video. My respect and love for your country is huge. Please stay safe.

[@DISCOhooch]

@@BulletproofCycling Thanks.

[@Furkan-vm5nt]

Our heart with you always , Freedom Ukrain 🇺🇦💛💙

[@DISCOhooch]

@@Furkan-vm5nt Thank you.

[@МаркоШемечко]

great video! thx for supporting Ukraine! 🇺🇦

[@BulletproofCycling]

My pleasure ❤️🏴󠁧󠁢󠁳󠁣󠁴󠁿 🇺🇦 🇬🇧

[@pattipolvi512]

what is this baking?

[@stuartmclean3843]

According to Doctor Google i apparently have a torn meniscus in my left knee

[@wasupwitdat1mofiki94]

I solved my knee issues when I quit wear a helmet. No joke, I can't explain it but it worked. 👍

[@BulletproofCycling]

😂😂👍

[@markhall6026]

My feet are clever but my knees are Thick.

[@alexkreyn315]

What accent is that?

[@BulletproofCycling]

🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿🏴󠁧󠁢󠁳󠁣󠁴󠁿👍🚴‍♂️

[@Jarek.]

🇺🇦👍

[@BulletproofCycling]

Thank you 🏴󠁧󠁢󠁳󠁣󠁴󠁿 🇺🇦