Knee pain when cycling: how to solve it

Do you feel discomfort in your knee when you pedal? You’re not alone. Knee pain in cycling is one of the most common complaints among cyclists, whether on the road, on mountain trails, or at home using an indoor simulator like BKOOL. It can appear after a demanding ride, after increasing the intensity of your workouts, or even without doing anything out of the ordinary. In any case, it’s a sign that something isn’t quite right.

The knees bear a significant load with each pedal stroke, and although they are designed for it, small repeated mistakes — such as poor bike position, incorrect saddle adjustment, or misaligned cleats — can end up causing discomfort. If not corrected in time, these issues can worsen and limit both your performance and your motivation to train.

The advantage of training with BKOOL is that you can control every aspect of your session: from resistance and duration to the type of simulated terrain. This allows you to adjust the workload, test different setups, and adapt your effort without leaving home — ideal if you’re looking to prevent or fix knee pain while pedaling.

In this article, we explain why knee pain occurs, the most common mistakes that cause it, and most importantly, how you can prevent or fix it so you can keep enjoying cycling without limitations. Because taking care of your knees means taking care of your pedaling — and with the right guidelines, you can train safely and confidently, whether you’re just starting out or have been riding for years.

Why does knee pain occur in cycling?

The knee is one of the joints most heavily used during pedaling. If your bike is not properly adjusted or you train excessively without proper preparation, pain is likely to appear.

Here are the most common causes of knee pain when cycling:

• Incorrect saddle position (wrong height or setback).
• Poor cleat adjustment.
• Too low cadence or excessive resistance on the trainer.
• Overtraining or lack of rest between sessions.
• Muscle weakness in the core, glutes, or quadriceps.
• Lack of warm-up or stretching before and after training.

With simulators like BKOOL, where you can easily control intensity, terrain, and duration, identifying and correcting mistakes is easier than when riding outdoors.

Practical solutions for knee pain while pedaling

1. Properly adjust your indoor bike
   The first step to preventing knee pain in cycling is making sure your position on the bike is correct. Check the following:

• Saddle height: when seated, your leg should be slightly bent when the pedal is at its lowest point.
• Saddle setback: make sure your kneecap is right above the pedal axle when the cranks are horizontal.
• Handlebar height and reach: avoid hunching over too much.

In BKOOL, you can simulate different routes and intensities, so take advantage of light sessions to test adjustments without straining your body.

2. Check your cleat position
   Incorrect cleat placement can alter pedaling biomechanics. Ideally, the head of the first metatarsal (under the big toe) should be over the pedal axle.
3. Don’t obsess over resistance
   Sometimes, trying to match others’ performance or beat your own records leads you to train with excessive loads. Remember: pedaling at low cadence with high resistance increases pressure on your knees.
4. Listen to your body
   Feeling slight discomfort isn’t normal. If you feel knee pain while pedaling, stop your workout and check your setup. Training through pain will only make the injury worse.
5. Strengthen your muscles off the simulator
   Complementary strength training can make a big difference. Include exercises for the gluteus medius, core, quadriceps, and hamstrings in your weekly routine.
6. Include stretching and foam rolling
   Take a few minutes at the end of each BKOOL session to stretch properly and use a massage roller to release accumulated tension in your legs and hips.

Conclusion: Your knees don’t have to suffer

If you’re training regularly and feel knee pain while cycling, don’t ignore it. A proper bike setup, progressive training, and basic care will allow you to keep enjoying your virtual rides with BKOOL without discomfort.

Remember: prevention is always the best medicine. And with BKOOL, you have full control of your training to take care of your body while continuing to improve.

BKOOL is the most complete cycling simulator on the market, try it FREE for 7 days!