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I Love Bicycling

I Love Bicycling is a website that is geared towards cycling for beginners with road cycling tips, training articles, nutrition tips, weight loss, how to’s and bike repair articles.

The Reasons Behind Your Cycling Knee Pain

January 4, 2023 by Eric Lister

The two main areas that cause cyclists the most headache are the lower back and the knee. Ride long enough and you are almost guaranteed to experience some sort of pain, discomfort or injury in one or both of these parts of the body. Today we are going to focus on the knee, why cycling knee pain occurs, and what we can do to prevent it from happening.

Man with cycling knee pain

Halfpoint/Adobe Stock

When a particular sensation is prevalent amongst athletes participating in the same sport, it can be tempting to throw the baby out with the bath water and think that the sport itself is the problem. Take running for example. A large percentage of the population believes running is bad for the human body, when in fact the evidence supports an entirely opposite hypothesis, that human beings are actually the best and most efficient runners in the animal kingdom. 

Cycling also carries some of these stereotypes. 

Because so many cyclists have knee problems, the conclusion must be that cycling is bad for your knees – right? We don’t think so. In our view, the fact that it’s a commonly experienced problem simply means that most people’s knees are not prepared to do the work that they’re doing on the bike, and/or perhaps are doing that work improperly.

Just like running, everybody thinks riding a bike is just riding a bike. Something you learned when you were a kid and kept with you for the rest of your life. How could you mess it up? But they fail to consider the differences between these two time periods. The truth is cycling as an adult is far different from riding your bike as a kid, and our bodies are quick to remind us of that through the telltale signs of pain and injury.

Let us consider these differences, and take into account everyone from beginners to professionals, by analyzing some of the causes of knee pain from cycling.

Increasing Volume Too Quickly

A classic mistake of anybody entering into a sport or trying to regain their fitness after injury is doing too much too soon. It doesn’t help that many people are recommended or even prescribed cycling as an activity that is low impact that they can do despite their lack of overall strength, health and wellness (this is the case for several elderly people, for example). 

Our sport is indeed a great way for people to get their health in check, but that doesn’t mean its unique demands on the body can be disregarded and instantly capitalized upon. You have to earn a healthy body, and the price is not small. Going from zero to 50 miles a week on your new road rig is an approach that is going to humble you very quickly.

The knees are uniquely positioned to cause you agony in this scenario. Because of the tremendous forces produced by our quadriceps (front thigh muscles) while pedaling, and our position on the bike in general, the knee joint is susceptible to the bulk of those loads being constantly transferred across it. If it has not had the time to slowly adapt to such loads, you could be in for a painful awakening. 

Cyclist’s knee is a broad term used for conditions such as patellofemoral pain syndrome, patellar compression syndrome, patellar tendinitis, and a host of other names that are describing pain on the front of the knee, just below or above the kneecap, and even inside the knee joint itself. Often increasing with use and subsiding with rest. 

It is outside the scope of this article to go into each of these with detail, but it should be noted that they can all be exacerbated by an unprepared knee that the athlete is asking too much of in their training. Like any sport, jumping on the bike is going to have you using your muscles in new ways you’re not used to. You have to give the body time to adapt to these new demands, by slowly and thoughtfully increasing training volume when it is ready to do so.

knee anatomy

Axel Kock/Adobe Stock

Weak Hips

A sport can be looked at as a more advanced level of physical activity, just like going to university is a more advanced level of education. To get into university, there are prerequisites; the attainment of certain grades or passing of certain exams, for example. In sports, there are also prerequisites, we just don’t usually consider them before participating. 

One of these prerequisites for a new or current cyclist should be having strong hips. Having strong hips not only stabilizes the pelvis and contributes greatly to the overall function of the body, it also helps keep the knees in good alignment. Strong hips are not going to develop on the bike, however, adding to the importance of this particular tip.

Hip abduction (moving the leg away from the midline) and hip extension (moving the leg behind you) are severely limited when cycling. The saddle immobilizes the pelvis, and the degree to which your hips flex and extend is nowhere near their full range of motion. This, played out over a long enough period of time, is likely to get us hurt.

When doing a squat, for example, one of the functions of your glute (butt) muscles is to keep your knees from collapsing inward. In fact, a common cue when having someone squat is telling them, “push your knees out”, this activates the gluteals and helps you maintain balance and activation in the hips when squatting. If you see a person’s knees falling inwards during a light-moderate intensity squat, they likely have weakness in their hips.

Why does this matter for cyclists? If you have weak hips, your knee is likely collapsing inward while you pedal. This is a problem, because you are going to further exacerbate this imbalance the more you ride your bike, and this can lead to your muscles developing improperly, pulling structures like your patella (kneecap) out of alignment. 

Supplementing your time on the bike with a balanced strength and conditioning program is going to help ensure that you maintain balance throughout your body, and reduce the chances of your cycling causing knee pain down the line.


Rido/Adobe Stock

Saddle Height

Your bike fit can have a tremendous amount of influence over how your body feels and functions while riding. The saddle height in particular can be a culprit when it comes to cycling knee pain, because the loads on, and angles of, your knee are going to be different depending on where your seat is positioned. 

Having a seat that is too low is going to be the most detrimental when it comes to developing pain in the front, sides and inside the knee. This is because it’s going to keep your knee in a more bent position throughout the whole pedal stroke, and you’re going to be pushing from a mechanically disadvantaged position that puts huge force right through the knee joint. This also leads to quicker fatigue and overall breakdown of form in the athlete.

Having your seat too high isn’t good either, however, because now you’re going to be at risk of hyperextending the leg, and putting excessive strain on the internal ligaments of the knee (ACL/PCL) as well as the hamstring tendons and calf musculature in the back of your leg. The lower leg will also take more load than necessary, putting tissues like the achilles tendon at risk of developing further problems.

A correct saddle height will leave you with a slightly bent knee at the 6 o’clock pedal position. If you straighten your leg in this position your heel would drop 1-2 cm below the pedal. This position keeps the knee stable, and allows enough extension to properly utilize the force of the quadriceps, hamstrings and lower leg, but not too much to overextend and strain the ligaments of the knee.

Knee Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your knee pain? Dynamic Cyclist is an online training platform designed to help cyclists become stronger and faster while riding pain free for years to come. Complete your regimen with an all-inclusive program that addresses mobility, flexibility, strength and injury prevention, all for a fraction of the cost of one physiotherapy appointment. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

The Types of Knee Pain from Cycling

January 22, 2020 by Sarah Lauzé

The knee is one of the most complex joints in the body, so it makes sense that it is often the first place we experience pain. Although it’s not a muscle, stretches for cyclists are key to ensuring everything connected to the knee remains flexible and in place.

Many cyclists think knee pain means taking time away from the bike and resting up, but that’s not necessarily true. It could be caused by something as simple as a saddle adjustment or new cleats. So, if you’re experiencing knee pain, figure out what it may be stemming from and adjust your training accordingly.

The Types of Knee Pain from Cycling

Main Types of Knee Pain

Knee pain can show up in a variety of forms and for different reasons. These are some of the main types and common causes:

1. Anterior Knee Pain

Anterior knee pain is at the front of the knee, on and around the kneecap (patella). It is most commonly caused by overuse. The quads are attached to the shin via the kneecap so each time you pedal, forces are transmitted across the joint, essentially squishing it against the thigh bone. The part of the tendon attached to the kneecap can become inflamed and sore to the touch. Often referred to as ‘runner’s knee,’ it can happen to cyclists as well.

2. Posterior Knee Pain

The fair less common posterior knee pain shows up behind the knee and is usually a more simple diagnosis. Overextending the knee, with a saddle that is too high or too far back, causes posterior knee pain in most cases, so make sure your saddle is the proper height and adjustment for you.

3. Medial & Lateral Knee Pain

Pain located at the sides of knee in the collateral ligaments is most commonly caused by the feet. In cycling, this would come down to your cycling shoes or the position of the cleat. How far apart your feet are positioned can stress one of the collaterals, causing medial or lateral knee pain during or after a ride.

4. Iliotibial Band (IT Band) Syndrome

The IT band, running along the outside of the thigh from the pelvis to just below the knee, is a thick strap of tissue that can often become tight or inflamed. This is usually caused by over use, weakness of the gluteus medius muscle, or cleat placement. If the IT band has become inflamed, then rest and ice are in order. If it is tight and sore, then regular stretching and rolling will be your best course of action.

The Types of Knee Pain from Cycling

What can cause knee pain?

Although cycling is a low impact sport, too much of anything can lead to stress and strain on the body. Pedalling is a repetitive motion with the constant bending and extending motions flexing the knees and hips. Naturally, with overuse these are the most common sites of chronic-use injury.

Too much too soon

The number one cause of knee pain with cyclists is going too hard or far too soon. It is great to challenge yourself, but going further than your ligaments and muscles can handle will only hinder you progress. Endurance is something that is built up over time, conditioning your muscles over miles and hours. Ligaments take even longer to develop than muscles, with issues often arising from tightness or inflamation.

Improper bike fitThe Types of Knee Pain from Cycling

The little adjustments you can make to your bike can make all the difference when it comes to addressing or avoiding knee pain. The height and position of your saddle and the placement of cleats on the bottoms of your cycling shoes can cause or help avoid knee pain, depending on how well they are adjusted for you.

Not Enough Stretching and Rolling

Flexibility or lack of, is a cyclists nemesis. Eventually if you do not stretch or roll your muscles will tighten so much that you will have difficulty walking never mind riding. Make sure to do stretches that especially focus on the muscles surrounding the knee.

Knee pain can be disheartening when it comes to cycling, but most cases are not cause to give up on your training. However, if pain persists despite proper rest, stretching, or bike adjustments, then it may be a good idea to see a physiotherapist to see if there is an underlying issue that needs to be addressed.

Knee Rehab Program for Cyclists

Looking for a program that will help you address the muscle imbalance that is likely causing your knee pain? Dynamic Cyclist is an online training platform designed to help cyclists become stronger and faster while riding pain free for years to come. Complete your regimen with an all-inclusive program that addresses mobility, flexibility, strength and injury prevention, all for a fraction of the cost of one physiotherapy appointment. Try out their 6 Week Functional Rehab Program and experience the results for yourself. Click here to try 7 days free!

Stretches for Cyclists: Treat and Prevent Knee Pain

August 9, 2019 by Sarah Lauzé

Stretches for Cyclists

The knee is one of the most complex joints in the body, so it makes sense that it is often one of the first places we experience pain. Although it’s not a muscle, stretching is key to ensuring everything connected to the knee remains flexible and in place. Doing regular stretches for cyclists can help prevent and treat knee pain.

Pedaling requires work from the the quads to straighten the knee and push the pedal forward and downward with enough power to propel the bike forward. In addition, the IT band contributes to that same movement, although less intensively. These efforts, although low-impact, can lead to problems with knee pain. Tendinitis of the kneecap can be a painful condition, and can keep you off your bike. Stretching these muscles can both prevent and treat these issues, resulting in a more comfortable and flexible range of motion.

Many cyclists think knee pain means taking time away from the bike and resting up, but that’s not necessarily true. It could be caused by something as simple as a saddle adjustment or new cleats. So, if you’re experiencing knee pain, figure out what it may be stemming from and adjust your training accordingly. To help in recovery, and to prevent further knee pain, try stretching the muscles surrounding the knee on a regular basis.

4 Best Stretches for Cyclists to Treat Knee Pain

Bilateral Hamstring Stretch

This stretch is effective for all cyclists because of the involvement of the knee flexor muscles in the repetitive pedaling motion. It is also great for those who experience discomfort in the inner or outer face of the knee, which likely originates at the insertion of the ischiotibials.

Stretches for Cyclists

Stand with you feet shoulder width apart and slow bend at your hips towards the floor. Rest your hands on your shins, or step your hands down to the floor if you can. Your knees should be straight, but not overextended or locked backwards. You should feel the stretch in the backs of your thighs and knees.

Lunge with Ankle Flex

If you feel tension or strain in your calves, Achilles tendon, or the back of the knee then this is an important stretch.

Stretches for Cyclists

Stand with your hands on your waist, one leg slightly in front of the other, with your knees straight looking ahead. Slowly lunge forward with the front foot, keeping your rear foot in its original position. Both feet should be making full contact with the floor, including the heel. As your center of gravity moves forward and downward, the rear ankle will act as an anchor and increase the stretch.

Flamingo Position

Because of the involvement of the knee extensor muscles in the pedaling motion, the flamingo position is a great stretch to relieve discomfort in the quads and patellar tendons.

Stretches for Cyclists

Use a chair or wall the steady yourself, and raise one foot by bending your knee. As you hold the front of your ankle, slowly pull it upwards and gently push your hips forward. As the hip extension increases, you will feel the stretch in the front of the thigh.

Supine Pull to Chest

Stretching the muscles that rotate the hips, specifically the glutes and piriformis, can have a positive effect on the knees. As mentioned previously, each segment of the leg is connected, and each area can have a domino effect, especially through the knee.

Stretches for Cyclists

Lie on your back with your neck relaxed and head resting on the floor. Cross your right ankle over the other and place your hands on your left thigh, pulling your legs towards you in a figure four position. Slowly pull on your thigh to increase the stretch, feeling it in your glute. Repeat with the left side.

Knee pain can be disheartening, but most cases are not cause to give up on your training. However, if pain persists despite proper rest, stretching, and bike adjustments, then it may be a good idea to see a physiotherapist to see if there is an underlying issue that needs to be addressed. You can also try targeted, daily stretching with Dynamic Cyclist to treat and prevent your knee pain.

Common Cycling Injuries and How to Avoid Them

October 15, 2015 by Adam Farabaugh

Common Cycling Injuries and How to Avoid ThemThe more that you ride, the more likely common cycling injuries are going to happen to you. It’s not really an if, but rather a when. With proper preventative maintenance, such as stretching and strengthening as well as the knowledge of what to do after you have an injury, you’ll be out of commission for a shorter period of time.

As with anything, your specific injury could require further treatment but having an idea of preventative measures and some simple fixes will give you a good idea on how to take care of yourself. Seek expert care if you are unsure about anything. Problems are much easier to deal with the sooner they are confronted so don’t wait to get something even minor looked into.

Knee Pain

Riding a bike includes a lot of repetitive motion so anything that is a little bit off can have a big impact on your body after a few thousand revolutions. Your knees in particular take more of a beating than anything else on the body because of the large range of motion combined with a lot of force being placed through the joint. Knee pain can develop in any number of areas around the knee for a variety of reasons.

Causes

The first big cause of knee pain is a poor position on the bike. A saddle that is too high or too low will place an uneven load through the knee joint and the muscles and tendons surrounding it. Knee pain on the front or top of the knee often is the result of a saddle that is too low and/or too far forward. Pain in the back of the knee is often the result of a saddle to high and/or too far back. Cleat position can also have an impact on how your knees track also contributing to knee issues.

A second cause of knee pain is riding to long and too hard before your tendons and muscles are ready for it. This typically occurs early in the season after a long period off the bike. Your heart and lungs may be able to push it already but the supporting muscles and tendons around your knee need time to get used to riding longer again. A lot of climbing and specifically pushing large gears can magnify this problem.

Solutions

The best way to deal with knee pain is to prevent it in the first place and if you do experience some sort of knee pain, it will hopefully be less severe. Make sure your fit on the bike is dialed. If you don’t have the know-how of where you should be positioned on the bike, seek out someone who does. Even a ball-park estimate is better than nothing and if you’re super diligent, finding a fit specialist who uses things like lasers and other exact measuring devices can give you a fit that you know is right.

To combat issues that you may have from riding too much too quick, increase your mileage gradually, no more than a 10% increase per week. And if you’re climbing, make sure you spin instead of pushing large gears. Stretching in the early season as well as throughout can also help prevent injuries.

If and when you do have a knee injury, stop riding and get it taken care of straight away. Small injuries can quickly become a major issue that can stop you from riding far longer than you want. Icing the problem area as well as taking anti-inflammatory medication along with eating anti-inflammatory foods can help reduce inflammation. Never take medication to be able to ride. If your knee is sore you want to feel it so you know to stop riding or to take it easy. If you can’t feel it, you’re just going to continue riding hard doing even more damage.

Rest is going to be the biggest thing that heals your knee quickly. While you rest, figure out the root of what caused the problem in the first place because if you just get straight back on the bike the problem is probably going to come back. Everything happens for a reason so make sure you deal with it before it becomes an ongoing issue.

Back Pain

Common Cycling Injuries and How to Avoid Them - Back Pain

Another common injury in cycling is back pain due to the bent-over nature of the cycling position. Back pain can range from mild discomfort on a longer ride to ride stopping pain that needs to be dealt with immediately. Back pain can be muscular but it can also be a larger issue with the spine itself, such as a pinched nerve, which can require more than just self-treatment.

Causes

Back pain usually results from one of two issues. The first is poor core-strength. This includes the muscles around the spine and up the back as well as your abdominal muscles. The second, lesser known cause of back pain is hamstring tightness. Both of these can be exaggerated also by your handlebars being positioned to low and/or too far forward.

Solutions

To prevent back problems, first make sure you have a good fit on the bike. Then focus on strengthening your core with back and abdominal exercises. An exercise ball can be a great tool that helps hit the right muscles. With strengthening, stretching is also very important. Cyclists notoriously have tight hamstrings. Everything is connected so tight muscles in the back of your legs pull all the way up through your back. Your back may be sore but the cause of it may be difficult to pinpoint. To take care of back pain once you have it, do some gentle stretches, specifically of your hamstrings. A hot shower or hot tub can also help relax your back muscles giving you relief.

Road Rash

Common Cycling Injuries and How to Avoid Them - Road Rash

Road rash is an unfortunate side-effect of crashing. Fortunately, standard road rash isn’t deep into the muscle and can still be ridden with provided you take care of it. If you don’t know what you’re doing or if your road rash is more than just minor, seek expert help. Mishandling road rash can result in infection as well as delayed healing time.

Cleaning

The first thing to do with road rash is to clean it as soon as you can. The longer you wait to clean it, the more it is going to hurt. After a crash, adrenaline pumps through your body resulting in you feeling less pain. You want to try and clean the wound before that wears off.

As long as the wounds aren’t too deep, clean the area starting with water and a clean cloth or sponge. You’re going to have to be a bit harsh on it to make sure all the dirt gets out. Showering will hurt a lot, and when I say a lot, I mean a lot, but using a light soap with a clean cloth can help get a lot of potential debris out. If you don’t shower, still scrub to get everything out.

Sterilizing

After getting the bigger stuff out, using an antiseptic such as hydrogen peroxide will ensure that the wound is clean. The use of this is a bit debated as hydrogen peroxide not only kills all the bad stuff in there but also your cells as well potentially delaying the healing process. Regardless of your approach, make sure the wound is thoroughly cleaned.

Healing

After you’re sure that everything is cleaned, applying an anti-biotic healing cream can help prevent infection along with help healing. Once a thin layer is applied, a non-stick (this is important as you don’t want the bandages healing in the wound as when you take the bandage off it will take the skin with it) or a thin film such as Tegaderm will help keep the wound protected and cleaned.

Cycling is a sport that comes with an increased likelihood of getting injured. Just because of this risk doesn’t mean we’re just going to give it up. Knowing how to prevent injuries as well as dealing with them once you have them is critical. Also, as much as you need to take care of yourself physically, you also need to take care of yourself mentally.

The first part is that you’ll be back riding before you know it and some time off can be good. Use this time to do the other things you tend to neglect when you’re riding a lot. Secondly, if you’ve suffered an injury from a crash, you are probably going to be a bit timid getting back on the bike. There’s no problem taking it easy when you first start back. You’ll regain your comfort and before you know it you’ll be back to your riding self. Take the preventive measures to avoid injuries and when they do occur, approach them with a calculated deliberate approach and you’ll be back riding before you know it.

Knee Pain Cycling – Causes and Solutions

October 24, 2013 by Lee Agur

Knee Pain Cycling
Knee Pain Cycling

Unfortunately, I have had a lot of experience with knee problems. What is even worse is that most of the knee injuries I had could have been prevented if I knew what I know now.

Even though cycling is prescribed for so many different injuries as a rehabilitation process due to its low impact nature, it is a very repetitive motion and so overuse injuries can occur. On average a cyclist will pedal 5000 strokes an hour, that is 1 million pedal strokes every 200 hours! Per knee!

If something is out of line, you are likely going to feel it after 1 million pedal strokes… if not before. Make sure you are set up properly.

Bike Fit

One of the first things that should be looked at is the overall bike fit. If you are able to afford a professional bike fitting I highly recommend it, not only will it save your knees but it will put you in the most comfortable and powerful cycling position. Some key areas are as follows:

Cleat Position and Cleat Float

Your cleat position and amount of cleat float have a lot to do with knee injuries. For a proper cleat position read my previous post by clicking here.

Cleat float refers to your ability to move your foot side to side while still clipped in. Suggested ranges are from 5 – 13 degrees of rotation. Many people tighten the pedal as tight as humanly possible so that they do not loose any power; however, in most cases, this does not allow your knee to track in its most natural line. It also prevents your foot from being in its most natural position. If this is you try loosening your cleats.

Saddle Height

If your saddle is too high you may develop knee pain in the back of the knee, if it is too low the knee pain will be at the front of the knee.

A quick check on proper saddle height can be done by measuring your inseam while barefoot, with your feet shoulder width apart. (Floor to crotch) Multiply this result by 0.883. This height should approximate your saddle height from the middle of the bottom bracket axle to the top of the saddle. (Measurement taken along the seat tube).

This is just an approximate height, adjust it according to your riding style i.e. if you point your toes excessively then the seat height should be slightly higher.

Saddle Fore and Aft Position

Get on a stationary trainer and rotate the cranks to the 3 and 9 o’clock position. Have someone grab a plumb line and measure from your forward tibial turberosity (the bony bump below the knee cap) to the pedal axel. Move your seat position fore or aft until the tibial tuberosity is in line with the pedal axel.

On a triathlon specific bike your knee will actually be a bit more forward than this.

Pedal Stroke

Make sure you have good pedaling technique bicycling and do not allow your knees to push outwards or pull inwards.

Too Much, Too Hard, Too Soon

When spring arrives it is nearly impossible for me to contain myself in any of these three categories… Hence all my knee injuries. Instead of cutting back when spring arrives I have beat indoor trainer boredom and prepped myself for the spring!

A general rule of thumb in cycling is not to increase these categories by more than 10% a week.

If I start to feel knee pain now, I am confident it is not my bike fit so I decrease these categories slightly (too much, too hard, too soon) and I actually switch to mountain biking more. Strangely enough, mountain biking hurts less because I am constantly changing my position, where as in road biking I am generally always in the same position doing the same repetitive motion.

Knee Pain Cycling Bonus Tips

Less likely to be the source of your knee pain cycling, but why risk it? Plus a great preventative measure.

Warm up

Let your joints, tendons and muscles warm up before committing to a hammerfest right out of the gate. Much more on this in a previous post called Cycling warm up benefits.

Spin More Mash Less

Especially on hills try to keep your cadence up, if your cadence slows then stand up out of the saddle to continue. Standing while climbing will be less strenuous on your knees if the grade is too steep to spin.

Keep Your Knees Warm

What is worse than cycling in the cold? Being cold and cycling in the cold! I wear some nice tights or bib tights, and if it gets really cold I actually wear the tights under some pants (Get it at your Local bike shop because you want to try it on first). I do not need any more excuses to not brave the cold. Dress properly and it can still be very enjoyable.

Different Leg Length

Knee pain cyclingI am hesitant to post this as I know people get shims in their shoes unnecessarily all the time.

A quick test is it to lie on floor and make a 90 degree angle with your knees while your feet are flat against the wall. If one knee sticks out more (away from the wall) then that tibia is longer. If one knee is higher up the wall (further from the ground) then the femur of the respective leg is longer. This is a quick test and is a starting point to investigate further. X-rays would be more reliable.

For most of us the left leg can be shorter one day and then the right leg shorter the next. Lie with your back on the ground and have someone pull your legs out… are they even? Good! You probably do not need shims you just need to stretch it out and have someone pull on your legs once in a while. More on this later.

Post Ride Massage – Prevention

A post ride massage on a foam roller was what saved my knees in the end. I had VERY tight IT bands and now I just spend a few minutes after a few hour ride on a roller and I am good to go. Read post ride massage – selfie for more information.

Summary

Knee pain cycling can change your world very quickly. My issue was always that I was doing too much, too soon and not allowing my body to recover. Listen to your body, it is designed to let you know something is wrong before it is a chronic problem. Act sooner rather than later. Ease up on your training and seriously consider your bike fit.

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