A common problem for many riders is not a big crash, but a slow and painful one: cycling knee pain. A few weeks ago, a friend of ours was riding their bike and fell. It was a bad fall, and they broke their collarbone. The sad part is, it happened because they couldn’t get their foot out of the pedal fast enough.
Many people think that a little pain is normal, but it’s not! The truth is, your bike should feel like a part of you. If you are feeling pain in your knee when cycling, it’s a big sign that something isn’t quite right with your bike shoes and setup.
It’s Not Just About Falling Over
A big crash is scary, but a bad bike fit can cause other problems too.
- You might feel pain in your knee. This happens when your feet can’t move a little bit when you pedal. Your knees get mad at you and start to hurt.
- Your feet might fall asleep or get hot and tingly. This is because your shoe and cleat are pushing on a nerve.
- Sometimes, your hips or ankles hurt after a long ride, all because your shoes are in the wrong spot.
What is the Deal with your Cleats?
You have to know a few things about your shoes and pedals.
Float is Wiggle Room.
When you’re clipped into your pedal, you don’t want your foot to be totally stuck. You want some “float.” That’s the wiggle room your foot has. Some wiggle room is good. It lets your joints move how they want.
Tension is How Tight They Are.
This is how hard you have to twist your foot to get out of the pedal. You don’t want it to be too tight! You should be able to get out fast if you need to.
Position is the Spot.
This is where the cleat is screwed into the bottom of your shoe. It can be too far forward, too far back, or angled wrong. A bad position is one of the main causes of cycling knee pain.
How to Say Goodbye to Knee Pain
The best way to make sure your shoes are safe and comfortable is to get them checked. You can try to do it yourself, but a bike expert can help you get it perfect.
To start, you can try to make small changes yourself. When you put on your new cleats, set them in the middle of your shoe. Make sure the angle feels good when you are clipped in. Go on a short ride and see how it feels. If you still have pain in your knee, you can make a small change and ride again.
But cleats can be tricky! A professional can help with all parts of your bike fit. This is the best way to make sure everything is perfect and keep you from getting hurt in the long run. Here millimeters can make a big difference. Get a professional to check it out.
- We can check the whole bike to make sure it fits you great with our Full Bike Fit session.
- If you just got a new bike, our Basic Bike Fitment session is perfect.
- Already had a fit before? A Follow Up Fitment can help you make sure everything is still right.
- If you only need help with your shoes, we can do a special Cleat Setup just for you.
- We also offer Custom Insoles for your shoes to help your feet feel great.
Feel Good on Your Bike
The right cleat position is super important for both safety and for how well you ride. It helps you get out of your pedals fast if you need to, and it keeps your body from getting hurt, especially your knees. While you can make small changes on your own, the best way to make sure your bike is perfect for you is to get a professional fit.
Your bike should feel like a part of you, not something that causes you pain or worry. By getting your shoes set up right, you can ride with confidence, go farther than you ever thought you could, and have more fun on every single ride, without cycling knee pain.
Do I really need a professional bike fit for my knees?
Yes. A professional bike fitter has special tools and knows about how people’s bodies work. They can get your bike and your shoes just right for you. This is the best way to get rid of pain in your knees when cycling.
How do I know if my cleats are wrong?
If your knees, feet, or hips hurt, or if your feet fall asleep, your cleats are probably wrong. Also, if you can’t get your feet out of the pedals easily, that’s a big sign.
What is "float"?
It’s the amount of side-to-side wiggle room your foot has while you’re clicked into the pedal. Too little float can hurt your joints and lead to cycling knee pain.
What should I bring to my fit session?
Bring your bike, cycling shoes, and normal riding gear (shorts, jersey). This ensures accurate adjustments in real riding conditions.
How soon will I feel the difference?
Most riders notice improvements immediately in comfort and efficiency. Some changes, especially related to flexibility, may take a few rides to fully adapt.
