GettyĪnother painful condition that’s very closely related to patellar compression syndrome is called ‘iliotibial band syndrome’. Running down the outside of the leg, the iliotibial band is prone to become tight and knotty. It’s also worth pointing out that cycling isn’t the only time we bend our knees and stress the patello-femoral joint.Ĭrouching down to pick something up and tackling stairs are more obvious activities, but sitting at a desk with feet underneath the chair (or in a cinema seat) for prolonged periods will produce the same effect. Particularly resistant cases can be tackled by a sports physio, who can work specifically on mobilising the tight lateral tissues around the patella. There’s not much point in taping up the patella because the forces generated when cycling are too great and the taping just won’t hold.It’s slow and can feel pointless initially, but persist with loosening the lateral side then strengthening the medial side, and in a couple of weeks you’ll feel a difference. After a week or so of regular stretching and self-massage, work on building up the vastus medialis oblique muscle to balance out the stabilising forces on the patella. Building up the vastus medialis oblique muscle can also help.Pushing too big a gear or using excessively long cranks can also be a problem. Make sure your saddle is set to the right height. Try to keep your leg out straight, if you’re troubled with anterior knee pain of this type, whenever you have the choice.There are various methods for doing this, all of which aim to reduce the forces through the patello-femoral joint: The key to treating such a condition is to loosen off the lateral structures before attempting to redress the balance and concentrating on building medial muscle bulk. The scourge of cyclists and runners alike, it can completely floor you, causing pain when off the bike and ride-stopping agony when on it.Įxtending the knee can stop surrounding muscles becoming tight. However, if you’re reading this and you have anterior knee pain from cycling, chances are you’ve got what’s known as a ‘patellar compression syndrome’. It should respond to ice, anti-inflammatories and physiotherapy, with or without strapping. If this area is persistently sore to the touch it’s definitely worth seeking medical help. The large quadricep muscles attach to the shin bone via the patella, so the forces of pedalling are transmitted across the patello-femoral joint whenever we bend our knees, essentially squashing it back against the thigh bone.Īlthough more common in explosive sports, the part of the tendon attaching the patella to the bony prominence below the kneecap can become inflamed (patellar tendonitis). Pain at the front of the knee – on and around the knee-cap (patella) – is the most common presentation of cycling overuse injuries, in part due to the anatomy of this area. You may need to exercise, reduce activity that puts strain on the knees, and try alternative means of pain relief like various forms of water therapy for knee pain.Pain under the knee cap is known as runner’s knee and can plague cyclists as well. In addition to office visits with your doctor or physical therapist, it is important that you commit to improving your own health and wellness. However, it is possible to get relief from knee pain if you take time to heal, make changes your activity level or lifestyle, and try new treatments such as knee hydrotherapy to relieve your pain. The most common causes of knee pain include sprains and strains to the ligaments, arthritis, overuse, fractures, gout, and obesity. Relief can be found in many different ways including medication, physical therapy, surgery, and alternative healthcare such as water therapy for knee pain.Ĭommon causes of knee pain: Knee pain results from many different injuries and diseases which affect muscle control, restrict movement, reduce strength, and hinder mobility. Knee pain is something that affects nearly 25% of adults today by limiting function and mobility and impairing their quality of life.
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