Blaza Klemencic couldn't really explain the pain. At first, the professional mountain biker ignored the slight feeling of pressure, then she took painkillers to keep riding. But at the beginning of the season she was told that Klemencic would not be able to start. The Slovenian even had to cancel the Cape Epic, which she was due to compete in with Sally Bogham. The reason: a new bike, a poor adjustment to the bike, resulting in knee pain. "A good bike fitting prevents such problems. Adapting to the bike is an ongoing process, just like normal training. This means that a fitting is usually not enough, as the athlete's body changes over the course of the season. If a rider switches to a new bike, you first have to establish a basic structure," explains bike fitter Jens Machacek.
However, athletes often also have deficits in their posture: weak core muscles, shortened hip flexors or an imbalance in the leg muscles. Here we show you what favours knee pain and how you can combat the causes with simple remedies.
What hurts? The most common knee problems for mountain bikers:
Patellar tendinitis
Excessive and permanent contact pressure between parts of the kneecap and its support irritates the entire knee system.
How it is created when cycling
By shortening the quadriceps, knee flexors and hamstrings. Cycling favours the imbalance of the muscles. The outer part of the thigh is stronger than the inner part.
Meniscus body
Uneven load distribution on the menisci. The outer meniscus is very heavily compressed, while the other receives less load.
How is it created when biking
Different problem, same cause - as with patellar tendinopathy, weak hip flexor muscles are responsible for meniscus pain when cycling.
Interview with Dr Gloria Hänsel: "Muscles grow too fast"
BIKE: You are a very ambitious cyclist yourself and an orthopaedist. Why do many bikers have knee problems?
Dr Gloria Hänsel: There is usually a functional problem. Especially beginners or athletes who have been off the bike for a long time complain about various aches and pains. The reason: muscles grow much faster than cartilage, tendons and ligaments, which cannot always cope with this increase in strength. You should give your ligaments and co. at least six weeks. Therefore: increase slowly and take the necessary breaks.
Special insoles are also often advertised: useful or not?
Insoles can be useful as they counteract instability of the ankle joint. This means that the knee remains stable in its hinge movement. Weak ankle joints often cause knee pain as they can bend inwards, for example. All in all, insoles can stabilise the leg axes and thus allow them to walk straight.
This helps with problems
Electric power
Does your knee hurt in all directions and shouldn't be strained? EMS devices can help: Electrical stimulation maintains the muscles and can compensate for imbalances. Ideal in case of illness.
BIKE fitting
A good bike fitting identifies poor posture and anatomical features. The bike is adjusted on this basis and, ideally, stretching and strengthening exercises are also offered. Some bike fitters offer customised insoles that can eliminate possible causes of knee pain.
Fighting imbalance: exercises for equal strength in the legs
With these exercises you strengthen your legs evenly. Do each exercise three times a week.
1. lunge with raised base:
Two stride lengths away from the elevation. Place the back of your right foot on the device. Keep your upper body straight. Lower your pelvis until your left thigh is horizontal. Return to the starting position. 3 x 12 repetitions.
2nd kneeling position on the Pezzi ball:
Place both hands shoulder-width apart on the ball. Step onto the ball with one knee and then the other. Release your hands from the ball and straighten your upper body. Look straight ahead, buttocks do not touch the ball. 3 x 1 minute.
