Rest
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Give your knees a break from cycling to allow them to heal. This doesn't mean complete inactivity, but it does mean avoiding activities that worsen the pain
Ice
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Applying ice to the affected area for 15-20 minutes every few hours can help reduce inflammation and numb the pain.
Pain Meds
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If the cycling knee pain is really bothering you, you can reach for over-the-counter anti-inflammatory medicine like ibuprofen
Fit Your Bike Right
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Make sure your bike is like a glove for your body. Adjust things like saddle height, saddle position, handlebar height, and cleat placement to match your proportions.
Pedal Smart
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Keep an eye on how you pedal. Try to keep your knees aligned with your feet, and don't use too much pedal force, especially when you're in high gear.
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Work on those muscles around your knees, especially the ones in the front (quads) and the back (hamstrings). And don't forget to stretch, especially your IT band and hip flexors
Get Strong and Flexible
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Don't rush things. Avoid pushing yourself too hard or suddenly increasing your ride intensity or duration. Give your body time to adapt.
Take It Easy