Let's start with a test: sit on a chair - preferably a slightly lower one - with your hands stretched out to the side and your upper body straight. Now stand up with one leg and observe your knee. What is it doing? Is it aligned with your ankle and hip or is it bending inwards? If the latter is the case, you have the typical cyclist problem: differently developed leg muscles and the associated imbalances. Cycling promotes such imbalances. The brain memorises the recurring pedalling cycle and stores it so that it is performed automatically and without any additional thought. This memorisation is known as an engram. However, if an error creeps into this memorised sequence of movements, it can lead to problems - as with the knee, which can hurt from time to time.
Anyone who has internalised an incorrect movement sequence and thus developed imbalances in their muscles will find it as difficult to retrain as a chain smoker would find it to give up cigarettes. However, you can get to grips with this with special strengthening exercises. The main aim is to strengthen underdeveloped muscles. This is usually the outer part of the front thigh, which cannot withstand the inner thigh strength. This is why a knee sometimes goes crooked or bends inwards when you squat with one leg. Doing the exercises shown here three times a week will correct this problem.
Do these exercises three times a week. Make sure you do them well!
What's hurting?
Patella tip syndrome
What happens? Excessive and permanent contact pressure between parts of the kneecap and its support irritates the entire knee system.
How does it develop when cycling? Shortening of the quadriceps, knee flexors and hamstrings. The outer part of the thigh is stronger than the inner part and the hip flexor muscles are weak.
Meniscus pain
What happens? Uneven load distribution affects the menisci. The outer meniscus is heavily compressed, while the other is less loaded.
How does this happen when cycling?
As with patellar tendinopathy, weak hip flexor muscles are responsible for meniscus pain when cycling.
