Knees Moving Laterally? | How to fix them...should you fix them? What you need to know

Does your knee drift to the side when you pedal? There are some distinct things you should know about how to fix this...most prominently, should you try to fix it. There are many situations when forcing the knees to move in a straight pattern will cause more problems.
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#bikefit #cycling #triathlon #triathlete #physicaltherapy #bikefitting #cyclist #PT #physio #kneetracking #cyclingkneemotion #kneemotiononthebike

[@SimpleDragon1328]

I like the "blow-off valve" analogy. Makes sense. Thanks for all the high quality content!

[@crnkspinnr3342]

My left knee swept outward for many years due to leg length difference so finally I shimmed my right cleat and have all but cured the problem. I'll continue to tweak my positioning for years to come as we all probably will. Thanks for the insight.

[@rlmurillo]

Great video. I just had a bike fit for my new bike. I had experience left saddle soreness for years. My fitter found out I had varus feet, put some wedges and shoe footbed to help. But that was not the biggest problem. It was my left hip, knee drifting out when putting power. To align it he put a pedal extension. Problem solve. Ten years of soreness gone in one session. He also corrected my cleats because my toes are point out.

[@alanhickerson2345]

Thanks for this! I have adjusted many combinations on my cleats to try to figure out my wind swept needs. This gives me more ideas to try to get in under control!

[@jaytam1]

What you said about hip position and sitting squarely on the saddle makes a lot of sense because my right knee drifts out a little bit and I also get lower back pain but only on my left side. I could be seated slightly twisted to the right hence the right knee drifting out and the lower back taking more strain on the left side. Will definitely try it out and report back. Thks.

[@chaycoronel2929]

Similar experience. I tried adjusting my handlebar reach which reduced the pain on my hip -left side. Shorter reach now balanced my sitting position

[@chinmaysharma3992]

I had an old bike which was a size larger than me, I clearly had this issue on that bike because every time I looked at the saddle nose it would be pointing towards the right side, I would adjust it to the center and after a month of riding it would have drifted back to the right side. I believe this was because my hips were pushing the saddle to an angle where hip was comfortable. I don't have such an issue on my new bike but I still have the knee drifting outwards when it's at 12 o clock position and again straightening on it's way down.

[@chaycoronel2929]

This video helped alleviate the pain i get on the left side of my hip. Corrected it by checking the reach to the bars that led to stabilizing my hips and levelled out to an extent my pedal stroke.

[@palicar]

I don’t worry about it. They go where they go, but I’ll force them in or out from time to time to mix it up. I think it provides a sort of respite and it helps with saddle pressure.

[@rebinu]

You lose power

[@ayowser01]

Logical approach. I dig it 👍

[@josemanuelgutierrez1111]

Thank you.

[@onilovni1234]

My right foot points outward so I tend to have pain in the inside of my knee after mid long rides. I started to do squat with my right foot pointing inward and it seems to solve the problem in a way. Not sure if it helps with flexibility or I just strenghtened the outside part of my thigh.

[@Hexsense]

My both knees drift in more and more i lean forward trying to be in aero position. If i get in drop and bend elbow to get low as far as i can tolerate for a short high power surge, both of my knee are slightly touching top tube on each pedal stroke. I don't see it as a problem currently as it means both knees can pass inside of my elbows and not striking each other.

[@SantiagoJ76]

Hello, you have a service to make a virtual adjustment, I am from Puerto Rico and sometimes I suffer from pain in the right knee and the right ischium.

[@splashstrike]

Yay, a video idea I suggested gets made. Coincidence or not I'm taking it.

[@CycloMantis]

Hey first, I love the channel. Second, I've been a bike mechanic for a few years now and would like to learn a fitting system to be able to offer more comprehensive services to customers. Is there a particular system you would recommend learning as a starting point? I've been doing basic fittings with a goniometer and plum bob for a couple years and generally get pretty positive results but I'd definitely like to have an option that's maybe a bit less art and a bit more science.

[@jacksquat2067]

I have a slight issue with "wind-swept" knees. I've always attributed it to a bi-level lumbar injury I had in 2010 that resulted in a discectomy sandwiched between two years of PT. I notice it on just about every ride, and it makes me more conscious of how I'm squared up on the saddle. The pelvic rotation causes my right arm to extend more than the left and become fatigued, and I think I start compensating with other muscles. So I've learned to use that to gauge my posture. I can also feel it in my feet as there's more float in one direction than the other. When I pull my left hip back, my knees track straight again, my arms even out, and my whole body relaxes a bit.

[@80sWavrDude]

My left knee definitely moves in closer to the frame, and I get medial thigh rub on the seat that causes pain in the left scrotum and lower abdomen, just above.. Sorry to be so graphic. I have tried all kinds of seats, and can't seem to get rid of it. Sometimes it feels like I have been kicked in the family jewels after riding the bike. It is really concerning, because I love road riding. I used to ride 5 days a week, close to 200 miles a week, but now my groin causes me so much discomfort that I only ride half as much as I used to. Also, funny that you mention q-factor, because I have thought about maybe trying knee savers, and maybe that will alleviate the soft tissue around the pubic ramus from getting squeezed. Don't know what else to do. My waist size is 38, so I think I have a relatively wide pelvis.

[@rodb4523]

Have you tried an sq labs seat? I have an 612 ergowave. Non active

[@mythotical406]

I am quite bow legged and my knees can never touch each other while standing. That being said, my knees tend to drift a bit outward when putting power down. Over time, this causes my hips to be quite sore after a long ride. In my experience, when I bring my knees in close to the top tube, not only can I put down much more power, I also have zero pain after a long ride. Bringing my knees in like this does take quite a bit of focus Should I perhaps look for a narrower Q factor?

[@robinhawes8843]

Fantastic info! Just found your channel and learning allot :)

[@spencertanner1812]

Do you believe in using wedges or shims under cleats to adjust the foot or is it best to adjust your pedal stroke? I don't currently have any pain but am looking to get a new fit soon in the San Diego area and was wondering if it comes up. Thanks for all the great information. Wish I was in your area for a fit. 👍🏻👍🏻

[@jurerupnik80]

Hello. Great video and detailed explanation. I am having knee pain and I would like to know if it's coming from shoes insoles. The pain is on the medial iner side of Patella. I have problems with that in the winter mostly. Once I get going is fine but it's present. Or maybe the muscle imbalance between VMO and Vastus Lateralis. Knee cap is pulling on the outside and then pain comes on inside..like a tendonitis. Let me know please if something like this happened you you before or if haven't some answers. Been seen too many bike fit guys and physio that I am getting hopeless a bit. Thanks in advance. Jure

[@martinallison6840]

Hi @jurerupnik80, did you ever get to the bottom of your symptoms? I have the exact same issues and am also getting hopeless.

[@chinmaysharma3992]

I just started using cleats, I have noticed that my right knee tracks almost perfectly straight throughout the pedal stroke, but my right knee flairs outwards quite a bit on the top of the pedal stroke then straightens on the downwards motion, this causes a lot of rotation of the right foot and I feel I am not able to engage my quads as much on the right side, the moment I try to put a lot of power there I start to rock from side to side. As of now there is no pain but my inability to put down power effectively is a concern for me.

[@ashnfn]

My right knee drifts quite a bit. Left is totally straight. The only solution my bike fitter gave me was "work on your flexibility," so frustrating.

[@gawa62]

Mine does the same.After countless bike fitters,shims, wedges,pedals, strengthening.etc.Ive literally exhausted all avenues and about £900 out of pocket to no avail at all.What I do now is just leave it, got a groin support strap to cushion my inner leg rubbing the saddle.

[@thesheikhnoor]

In cycling, my left knee works like a perfect piston but my right knee goes inside a bit (while pulling the leg up) and moves a little outside (right before I push it down again). In my country, there's no sports physiology I can consult for realistic support. I'm having knee pain nowadays and it's coming from cycling (training). Is there any suggestion or guidance for me?

[@NRevision]

Interesting,,, But what is drifting a lot or little?

[@NoRerolls]

I have a question about bowlegs, why and how it causes knee pain?

[@magorbarocz2196]

I had drifting and pain in my left knee, plus a pretty big foot verus (in both of my legs). After watching your video about foot verus, I placed a 2degree cleat wedge, and the pain is gone. However the knee drifting has been muted just a little bit.

[@midasbaba]

My kees are all over the place… is there a way I can send u a video so u see…

[@RixterNow]

My left foot is pigeon toe'd in, quite significantly. I really don't experience any pain until I do a REALLY big day (300+km), Then the IT band kills me for about 24-36 hours on my left leg. I had this in Aug following a 375km ride. Is there any point in trying to do anything about it, or should I just do IT band exercises? I usually only do the big ride once a year, it's not a regular occurrence. Thanks Ric

[@dakzer55]

Hi John, I've watched a video of yours where you used a piece of free software to measure bike/body geometry on the bike. Please can you give me link to video as I cannot find it now

[@stefhazehd4970]

In my case i cant find right foot position and my right knee dont have fluid vertical move. And i have problem to my right hip pressure more seat when i riding without hands i have to balance i cant ride straight cause of it

[@DrMotoBikeVenture]

I had a tibia Surgery 6months ago My doctor says i have knee flextion limitation now my Rom is 90degre everytime i ride my bike my hip is moving side by side also known as Hip high. I have a question bro a hip high while riding my bike causes backpain or hip injury or strain for me? Sorry for my english im from philippines thanyou so much

[@SoCalSurfer69]

I have had to get +4 pedals and 2 wedges on right and one on the left. So far things are a bit ether. I still feel like I am pushing on the outside of my foot almost as if my pedals are at a huge angle.

[@yousefrawashdeh_fs3394]

Where can I talk to you and ask you something

[@sylvainmichaud2262]

In my case, one of my knee is doing a figure of 8, looking from the front, with no pain whatsoever. Should I investigate and correct ?

[@beckmundo]

hi, ive been struggling for a period of time now with quite severe medial right knee pain, i used to have perfectly tracking knees but now with the right knee pain ive noticed my right foot now wants to sit heel in to the crank and toes out. When i try to force my foot straight i can feel tension on the lateral side of my knee and is unsustainable. i have my shoes roughly 6mm from the crank and am using speedplay wedges. i also have one bikefit wedge on each cleat (did a perception test and was considerably stronger with wedges in). Hope you can give me a hint as i'm loosing the will with this now.

[@drummerzip]

Last year I also dealt with some medial right knee pain (top/inside of the right knee by kneecap). As a triathlete it hurt a lot more during running than when cycling. What helped me was moving my right foot in a little bit as well as adding 3 wedges under my right foot. My knee had been angling out at the top and in on the downstroke. What played the most important role was simply stretching out my right VMO and strengthening my hips (clamshell exercise). I had increased mileage too quickly and ignored the run so when I upped the run miles things started hurting. Hope this helps some.

[@31.8mm]

recently im using litepro seatpost on my folding bike, it has horizontal texture on it that makes it easy to rotate, even tho i thighten the seat clamp i found it tend to rotate to the left after riding it, and i notice that my right knee is go in more than left (this also happened on other bike with normal seatpost but without saddle rotated) i also findout that my right femur is shorther than my left by doing some measurement, on ride i didnt really feel uncomfortable but it's just feel weird to pedal that way and im thinking whether or not it can be fixed and my performance or comfort on bike can get better

[@theylivewesee1674]

I have tendency to do that because of the shape of my femur bone and acetabulum shape, that's why when I do squats my knees go to the side otherwise I feel pinching sensation in my groin

[@Dawnofthedead001]

I have right knee drift massively because my right hip is arthritic

[@31.8mm]

i found that my left and right crank arm arent in the same distance measured from downtube, the left one 5mm more farther than the right, does that mean i move my left cleat fully outward to bring my foot inside if i got my right cleat in the middle?

[@NeoPayneHK]

i would say that a "yes" if you want a balance cleat

[@allthingsTechrelated]

Abdur-Rahman I notice the same thing with my Boardman bike and thought it was a manufacturing error. But my Shimano road pedals have no sideways variance only back and forth and angular adjustment can be made

[@alejandrasantiago4230]

Can you wear a knee stabilizer while cycling ?

[@AwwSweet]

Yes. But only if your knee is ill, weaker than another. Otherwise another knee will be loaded more.

[@emdblues]

I noticed this problem with Matt from GCN channell. I think I might have it as well but to a lesser extent.

[@tinted87]

For more than 2 years i have been living with these problems,everytime im adjusting something,the pain will lessen or disappear,then after 2 3 month it will come back...sure it suck...big time

[@alik713]

My knees do a figure 8, going out at the top and coming inward on the downstroke

[@aaron___6014]

what could be the causes of one legs abductor muscle rubbing one the side of the saddle but not the other? it happens on all my bikes.

[@bobfoster687]

Aaron ___ short left

[@bobfoster687]

Leg

[@stuartgame5828]

Hey dude I have noticed my left knee drifts exaggerated like a figure of 8, I do get medial knee pain on this side also any help would be great