3 Keys to Avoid Cycling Knee Pain: “Spring Knee” series part 2

“When my legs hurt, I say: ‘Shut up legs! Do what I tell you to do!’” — Jens Voit

A simple 3 step series to better movement patterns off and on the bike: 

2. Hip Hinge

How this translates to cycling:

This is the movement pattern essential to position your pelvis and trunk in order to utilize your gluteal muscles effectively while pedaling, especially standing. Don’t be the fatigued rider with a turtle shell profile audibly complaining how much their knee, back, and/or neck hurts.

Mental focus points:

Low back tightness often results from insufficient tension on glute muscles. Stick your butt further back and don’t be afraid to lean forward more

This is different from a squat – control the tendency for the knees to move forward or pelvis to migrate towards the ground

If it feels “weird”, great! Novelty is a good thing in this case.

Nuances for success:

1. Ground your feet as before with knees slightly bent
2. The first motion should come from your hips – stick them straight backwards while thinking about “hinging” only at your hip joint. Knees remain stationary and your low back should not arch or round.
3. As you push your hips back, your primary sensation should be tension along your butt and/or hamstrings
4. Stop once you feel a stretch and/or muscles working in your butt or hamstrings
5. Utilize the tension in your butt and/or hamstrings, NOT LOW BACK, to PUSH your hips forward back to start
6. Helpful option: Stand about 6” in front of a wall and touch your butt to the wall. This will help mentally differentiate a “hinge” from a squat pattern.

– Dr. Tim

Make sure to check back for part 3!