With all the benefits that come with cycling, knee pain seems to be one downside for some riders. The good news is that there are definitely ways to minimize this problem so you can continue riding until you’re 100! Studio SWEAT onDemand’s Cat Kom & fellow trainer Mere W are here to demonstrate some of the best exercises to fight pain and maximize efficiency before, during and after your killer indoor cycling classes!
Anterior knee pain, also commonly known as “Patellar Tendonitis,” generally occurs due to the patella (your kneecap) being pulled out of alignment, causing a diffusion of pain around the kneecap. The tissues nearing the lateral area of the patella shorten over time and cause the outer thigh area to become overused and tight, while the opposing muscle (located just above the knee on your inner thigh) known as the Vastus Medialis (VMO), becomes weak. Anterior knee pain can also be attributed to an improper bike set-up or general overuse. Luckily, there are plenty of solutions which aim at reducing the pain and attempt to balance out your muscle use!
By engaging in daily stretches that concentrate on quads, IT bands, glutes, and hamstrings, you’ll even out the length of the muscles, ligaments and tendons around the knee. Then Cat suggests a couple of amazing knee strengthening exercises to restore strength and correct imbalances you may have from pedaling with all that power. The exercises demoed include step downs, bench up and overs and the quad short arc. By squeezing in 3 sets of 10 reps of each a few times a week you just might get the relief you’ve been searching for without the tradeoff of skipping your favorite workout! You can Spin pain free!
Watch the video in full to learn how to execute the stretches correctly and what equipment you will need in order to eliminate your pain! However, if you’re still struggling with long-term and persistent pain even after committing to these exercises, it’s a good time to seek professional help by checking in with a physiotherapist.
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