The Johannesburg Mountain Bicycle Club

The knee is the most common site of overuse injury in the cyclist, with an estimated 60% of riders experiencing knee pain. Like other cyclists, mountain bikers can suffer overuse injuries. Such injuries have been studied little in mountain bikers. In one study involving mountainbikers, 30% had experienced knee pain associated with mountain biking, and 37% reported low-back pain while riding; wrist pain and hand numbness were each reported.

A most common culprit for this is wrong bike set-up, as we discussed in the Skills Clinic. Just to recap, below is a short table that I though might be useful. This table shows what pains you can expect, if your saddle is too high / low / forward.

Bike Fit
Saddle too high	Knee extension that irritates the ITB, stress on biceps tendon, patellofemoral loading, hips stressed by rocking while pedaling, posterior knee pain
Saddle too low	Stress on patellar and quadriceps tendons
Saddle too far forward	Stress on anterior knee from pedaling in hyperflexed position
Saddle too far back	ITB stretch from excessive forward reach for pedal, stress on biceps tendon
Crank arms too long	Increased forces on the entire knee; patellar tendon and quadriceps tendon are most affected
Internally rotated cleats	Patellar tendinosis, tibial rotation stress on anterior knee
Externally rotated cleats	Medial knee stress

Knee Pain