Despite cycling being a low-impact sport, knee pain is a common complaint among riders, with studies showing that 23 percent of professional cyclists experience it, and likely more amateurs suffer as well. The knee functions as a hinge between the hip and ankle, undergoing thousands of flexion and extension movements during rides. Weakness in core, glute, and hip muscles—often due to sedentary lifestyles—causes overcompensation by the quads, leading to poor knee alignment and tracking, which contributes to pain. Improper bike fit and saddle positioning can further exacerbate knee stress.

To prevent or alleviate knee pain, strengthening the muscles around the knee joint is essential. Incorporating off-bike strength training, including exercises like clamshells, glute bridges, lunges on a Bosu trainer, resistance band lateral walks, single-leg deadlifts, donkey kicks, and bird dogs, helps activate and balance key muscles. Additionally, foam rolling and soft tissue mobilization support muscle health. Paying attention to pain in the patellar tendon and IT band is important, and persistent issues should be evaluated by a physical therapist or physician to identify root causes.