Cycling Pain: Causes and Solutions for Each Area

Cycling pain: a common problem

According to studies, 80% of cyclists experience pain at some point. The good news: most are related to position and can be solved by simple adjustments.

Knee pain

Front knee pain (kneecap)

• Cause: saddle too low, cadence too low, cleats too far forward
• Solution: raise the saddle, increase cadence (80-100 rpm)

Back of knee pain

• Cause: saddle too high, excessive extension
• Solution: slightly lower the saddle

Back pain

Lower back pain is often caused by too aggressive a position, insufficient core strength or a stem that's too long.

Solutions

1. 1.Raise handlebars (spacers, positive angle stem)
2. 2.Slightly shorten the stem
3. 3.Work on core strength (planks, etc.)
4. 4.Regularly stretch hamstrings

Neck pain

A position that's too low forces you to raise your head, which fatigues neck muscles. A stem that's too long or a poorly positioned helmet can make it worse.

Solutions

• Raise position (higher handlebars)
• Check helmet adjustment
• Take regular breaks
• Strengthen neck muscles

Hand numbness

Too much weight on hands compresses nerves and causes tingling. Handlebar angle and vibrations can make it worse.

Solutions

• Rebalance weight (move saddle back, raise handlebars)
• Adjust handlebar and hood angle
• Use padded gloves
• Install thick bar tape or gel plugs

The importance of complete analysis

Pains are often interconnected. A saddle too high can cause knee AND back pain. That's why a comprehensive analysis of your position is essential.