Biomechanics
By Amanda Brunner

Knees

The knees are not only an essential aspect of bicycling; they are critical to our ability as human beings to move around. Obviously, keeping our knees healthy should be a top priority. Reducing knee injuries while riding can be managed with a few simple steps:

1. If the temperature is below 65 degrees Fahrenheit (which it usually is where I live) an individual should cover the knees with either leg warmers or tights. The tendons of the knee are close to the surface so are more apt to get cold faster which can cause them to stiffen which will lead to injury.
2. When starting out on a ride start off in a low gear and ride slow, after about 15 minutes the blood flow should be adequate and then you can increase your speed and begin climbing. Starting in too high of a gear before adequate blood flow has time to reach the knees can cause damage to the muscles, tendons, and ligaments. If you plan on taking a long break between rides you should go to a local gym and keep the cycling motion on a stationary bike so the knees don't stiffen from lack of exercise.
3. Avoid squats greater than 90 degrees, and try to avoid kneeling for long periods of time. In time these activities can cause major damage to the knees.
4. Having the correct seat position always plays a major role in preventing and limiting knee problems. When riding if you begin to feel pain in the knee, it typically means it may be time to raise the seat slightly. Remember that if you raise the seat you should also raise the handlebar accordingly to keep the back in proper alignment. If you’re not sure how the seat should be positioned go to your local bike shop and have a professional put the seat in the proper position. Seat positioning will do wonders for the entire body.
5. If you are flat footed or bowlegged or your knees knock when walking there are a few additional measures to prevent injuries to the knees while cycling. Special orthotics, which are inserts placed in your sneaker or riding shoe, help with alignment and cushioning. Also changing the pedal float can help if you are bowlegged or knee knocked.

If by chance you do sustain a knee injury there are a few steps in lessening the pain and reducing the chance of permanent injury.

1. First of all ice is a wonderful thing in these situations. Keep the knee elevated and apply ice by putting ice in a plastic zipper bag, place a cloth on the skin and the ice over the cloth. Never apply ice directly to the skin, it can cause more damage than good. Also wrap loosely with an ace bandage to keep the ice in place. Keep the ice on for 15 to 20 minutes and off for 15 to 20 minutes, do this for one hour three times a day.
2. Taking an NSAID (non-steroidal anti inflammatory drug), such as Advil, Aleve, and Motrin will help with pain and inflammation. Tylenol may relieve the pain but it does nothing for the inflammation. When taking this medication make sure you read the directions on the bottle, do not exceed the maximum dose. If you become dehydrated while taking this medication it could cause serious damage to the kidneys. Also take with food it could cause stomach upset and ulcers if there's nothing in the stomach.
3. Massaging the tendon may also help. It may hurt and feel like it's doing more damage than good but after a few days you should feel considerably less tension on the spot. Massage by using your thumb and rib across the tendon for about 10 minutes. This combined with icing can do miracles to the knee.
4. If needed you may have to do physical therapy to strengthen the muscle surrounding the knee, which in turn helps the overall knee function and range. Keep a close watch on your ability to recover. If pain persists, it may be time to look for a reliable physical therapist.

Take care of your body it's the only one you’ll have. Enjoy yourself and keep these tips in mind when riding.