It was a sunny day.
Halfway through the club ride, John felt the familiar sting just under his kneecap. He shifted, he stretched, he prayed for relief. But the pain kept coming. It wasn’t fatigue. It was mechanical. His bike position never quite matched his body. If only he’d done a few quick checks after his first ache, he’d be smashing that 100-mile gravel ride this week.
The three-test approach (quick diagnostics you can run on your next ride)
Test 1: Saddle height check: What to observe and a safe tweak protocol
If your saddle is too low, you’ll over-flex your knee, increasing compressive force on the joint. Studies show that even a 5 % change in saddle height affected knee joint kinematics by 35 %.
What to do:
- On a roll-out, stop and clip out. Check your leg when pedal is at the bottom. Knee should be slightly bent. Not almost straight and not heavily folded.
- If it looks too bent (over 35-40°) increase saddle height by 5-10 mm. Ride and retest in 15 minutes.
- If your hips rock side-to-side when pedalling, saddle may be too high. Drop it 5 mm and retest.
Test 2: Cleat fore/aft and rotation: The 2-minute foot alignment test
Your feet are the foundation of every pedal stroke. Poor cleat alignment means knees get sideways loads and eventually complain. One review found factors like cleat position, crank length and saddle fore/aft were all linked to knee pain.
What to do:
- Sit on your bike, clip in. Your foot at the 3 o’clock position should align your knee over the pedal axle (straight down from hip).
- If your knee drifts inwards or outwards, shift your cleat fore/aft or tweak rotation until it tracks straight.
- Ride for 10 minutes. If pain drops or tracking improves, you found the issue.
Test 3: Cadence & gear match: Are you grinding too low?
Low cadence (heavy gear) makes your knee work harder, increasing load and twisting forces. Research states cadence and workload affect knee joint moments and injury risk.
What to do:
- On flat terrain, target 85-95 rpm cadence.
- If you’re spinning below 70-75rpm often and feeling knee strain, shift earlier to a lower gear.
- After 10 minutes in easier gear, check how your knee feels. Improvement means you’ve decreased load.
When to get a pro fit or see a physio (red flags)
If you’ve done the above tests and still have:
- Sharp pain inside or outside the knee when pedalling
- Swelling, clicking, or instability in the joint
- Pain lasting more than 48 hours after a ride
These are signs you should book a professional bike fit or see a physio. It might not be your gears or fit. It’s your body telling you something serious.
A 2-week plan to ride pain-free and rebuild confidence
Week 1:
- Do tests 1-3 before every ride
- If you adjusted something, ride at moderate effort (60-70 % of max) to let your body adapt
- Add two short strength sessions: body-weight squats, glute bridges, single-leg dead lifts
Week 2:
- Keep tests before rides
- Increase cadence awareness; Aim for 85+ rpm on flats
- Add mobility work: hamstring and quad stretches, hip flexor loosening
- Ride your normal routes and note any knee ache. If better, continue. If worse, stop and book a fit.
Don’t let knee pain steal your ride or your gains. A few simple tweaks today can protect your joints, improve your comfort and boost your performance. Book your professional bike fit with us and let’s dial your position so your knee does power. Not protest.
FAQ
Q: I’m not a racer, I just ride for fun. Do I need a bike fit?
A: Yes. Even recreational riding repeats thousands of pedal strokes. A poor fit over time creates issues. A fit means more comfort, longer rides and fewer aches.
Q: My knee only hurts on long rides. Is it just fatigue?
A: Not always. Fatigue shows up late, but if your knee aches early and repeatedly, fit or technique is the likely cause.
Q: How often should I re-check my fit?
A: Every 6-12 months or after a crash, major equipment change, or big shift in training. Bodies adapt. Your fit should too.
Q: Is stretching alone enough to fix my knee pain?
A: No. Stretching helps mobility but if your setup is wrong or your pedalling is uneven, you’ll just mask the problem. Fitness + strength + technique = solution.
