Why do my Knees Hurt From Spinning®? Exercises to reduce knee pain from cycling.
ฝัง
- เผยแพร่เมื่อ 4 ม.ค. 2018
- 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.
For more Trainer Tip Videos, check out www.studiosweatondemand.com/!
Want more from Studio SWEAT onDemand? Get a FREE TRIAL today at bit.ly/2TR2HYf!
There’s also more where this came from, see all of our Free TH-cam classes (and some special TH-cam only offers) on our user-friendly TH-cam Free Trial Classes Dashboard! Just visit bit.ly/2ZmBdN2 today! - กีฬา
That was helpful. I’ve never had knee nor any other pain. I got a Peloton and now I’m feeling knee and foot paid. Yikes. I’ll try these exercises and also get help making sure I’m set up right on the bike.
When I went clipless I developed anterior knee pain. Getting into a local bike shop for a quick bike fit helped. My saddle was too high and a bit too far back. Once I got that squared away no more kneed pain. However, I will certainly keep all of this in mind if I redevelop such pain.
Glad you got your bike setup figured out! That's one of the first things we look at as well. Thanks for watching!
Thank you I finally understood why I was experiencing knee pain. Will definitely try these exercises..thanks a ton! 🙏
Glad this helped, Ben!
thanks
You're welcome!
Oh, by the way, I cycle (cycle, not spinning) indoor and outdoor every day and some running, almost 60 yr old and no knee pain. Use your muscle in class, do not spin, use good cadence while in the saddle and low cadence standing on the bike to use more muscle mass. Stay safe...
if im experiencing knee pain from spinning and begin doing these exercises everyday, can I continue to spin everyday and expect my knees to get better?
Well that's no fun. It should not feel that way so it's time to troubleshoot. The first thing I would check is your bike set-up, so watch these videos to make sure you're set up properly:
th-cam.com/video/E4XKo1_tD9c/w-d-xo.html
th-cam.com/video/csNeUKYBW0E/w-d-xo.html
I would suggest icing them and a few days rest to reduce any inflammation, then when you begin again start with shorter classes then build up if your knees are feeling good. If you're still feeling pain if it were me I'd have a doc check me out.
Focus on your nutrtion as well and things that cause inflammation in the knees such as white rice , gluten , fried foods , white sugar
This happens when I wrestling
Most likely cause is seat incorrect. Please go into more detail on that
Please watch this 4 min video on proper bike set up: www.studiosweatondemand.com/classes/ssod-category/quick-easy-proper-bike-setup-for-spinning-indoor-cycling/ I hope it helps you!
First, add resistance! Do not allow the bike spin your legs, you do the spinning, not the bike. The spinning bike is fixed, so if you do not add resistance, your muscles that should keep the integrity of the knee aren't used, so the structure of the knee is compromised. Have many clients that have done spinning and have knee pain, all say is this: we do not add and we spin fast, then we do jumps.... Right, no resistance and spin like crazy= knee injury in the making.