Aesthetes are annoying. And Olaf Jenewein is the biggest aesthete - at least when it comes to the riding position on the bike. This is the fourth time the physiotherapist has criticised my riding position on the bike: my arms are too stretched out, my back is round and the saddle is too low. He's particularly focussed on my right knee - it always bends outwards a little when I'm riding. I always thought that I was actually sitting quite well on the bike - but that seems to be my problem.
Most of us believe that we sit well on the bike. But very few of us do. Even two-time Tour de France winner Alberto Contador rides awkwardly on a road bike, at least when pedalling in the cradle. Jenewein has a simple explanation for this: "Everyone thinks about their endurance, a few about their strength, but almost nobody trains their coordination." Don't you think so? Then please take this short test.
Stand on the spot and place a small piece of paper in front of your feet. Stretch your arms forwards and close your eyes. Now step on the spot 60 times and try to hold the position. Don't forget to pull your knees up as you stand. Now open your eyes. Well, where did you end up - one metre away from the piece of paper? Never mind, but this little test shows you that you are not performing the movement you think you are. And that is the main reason for pain - you are impaired in your coordination and are performing the wrong movements that you think are right. Your imagination does not correspond to reality.
Pedalling movement challenges muscular imbalances
Unfortunately, the bike is predestined for incorrect movements and thus promotes imbalances. The reason for this is the monotonous pedalling movement. The brain memorises the recurring pedalling cycle and stores it so that it is performed automatically and without additional computing capacity. You already know this from your childhood: first you had to concentrate when cycling, later it went by itself. However, if an error creeps into this memorised movement sequence, it can lead to problems - like my knee, which hurts from time to time.
"Once you've internalised an incorrect movement sequence, it's as difficult to relearn it as it is for a chain smoker to give up cigarettes," Jenewein encourages me. "But we can get to grips with that with a few strengthening exercises." The main thing is to strengthen muscles that are underdeveloped. In my case, for example, this is the outer part of the front thigh, which cannot withstand the inner thigh strength. That's exactly why my knee goes crooked when I'm cycling or I bend inwards when I squat on one leg. Almost all bikers experience this, by the way. But if you do Jenewein's exercises twice a week, you can correct this problem and ride faster and without pain.
1. patellar tendinopathy
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 biking: due to a 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.
2. meniscus body
What happens: uneven load distribution on the menisci. The outer meniscus is heavily compressed, while the other is less loaded.
How does it develop when biking: As with patellar tendinopathy, weak hip flexor muscles are responsible for meniscus pain when cycling.
All the exercises shown here are also available as PDF downloads below.
