If I ride for more than 2 hours or at a hard pace for a shorter amount of time, when I get off the bike my knees tighten up and hurt within 30 seconds after dismount…every time. They do not hurt during those rides, only immediately after. And only for maybe 10 minutes after…then it goes away. No permanent/lingering damage (so long as I do not run while it hurts). If I ride moderately for a shorter amount of time my knees have no issues when I am done.
So what do I think? Well, I think I need to stretch more while riding or right before I get off the bike. After dismount, I think my muscles tighten up and yank on everything in my knees, making them hurt. Once the muscles relax, the pain goes away. But even with a moderate amount of stretching during the ride, the pain is still there once I dismount. I can’t seem to avoid it.
Do I need to stretch on the bike more? Stretch differently? Hydration? Something else? Maybe my bike is fit incorrectly? Maybe I need a higher cadence (85-90 is my range)? I just do not know how to get rid of this…
What I don’t want to do is spend 5-10 minutes in transition stretching until the pain goes away and I can run without worry. It would be a wasted, but necessary, 5-10 minutes…
Is the pain right behind your knee caps? Typically, when this occurs during riding it’s a sign your saddle hight is too low. What the significance of pain after a ride is, i don’t know.
if you getting this kind of pain (joint not muscle) then i’d say it’s time for you to re-evaluate your bike fit.
Most likly you are not fitted right…I have one bad knee it it was hurting me after rides and I lowered my seat it it helped a little…Then it came back…So I went and got fitted and haven’t had any problems now for 2 years…
Keeping your knees covered below 70 degrees? There is very little vascularity close to the tops of your knees surrounding the connective tissues/patellar tendon. This area gets cold and stiff easily. It needs to be covered below 70 degrees, especially in the early season when you may not have a lot of miles in your legs.
Using hot cream? Some typ[e of warming, weather resistant embrocation on your kness will hell maintain cirulation and provide a sort of “weather sheild” affect protecting your connective tissues. Ever wonder why pro cyclists are sometims seen riding in freezing conditions in shorts? Their knees are slathered in exotic embrocations to keep the circulation going and to provide an invisible weather sheild.
-Ramping up milaeage slowly in easy gears? Too much mileage and too big gears can combine to create or contribute to knee pain apres ride.
Keeping your knees covered below 70 degrees? There is very little vascularity close to the tops of your knees surrounding the connective tissues/patellar tendon. This area gets cold and stiff easily. It needs to be covered below 70 degrees, especially in the early season when you may not have a lot of miles in your legs.
Using hot cream? Some typ[e of warming, weather resistant embrocation on your kness will hell maintain cirulation and provide a sort of “weather sheild” affect protecting your connective tissues. Ever wonder why pro cyclists are sometims seen riding in freezing conditions in shorts? Their knees are slathered in exotic embrocations to keep the circulation going and to provide an invisible weather sheild.
-Ramping up milaeage slowly in easy gears? Too much mileage and too big gears can combine to create or contribute to knee pain apres ride.
I hope that helps. Best of luck!
70 degrees? Really? That just seems really warm to me. I usually go down to high 50’s/low 60’s before I worry about the cold. But then, I guess my knees can bother me sometimes too.