What are the correct methods for cycling without harming the knees?

Methods to prevent knee injuries while cycling include adjusting the seat height appropriately, using correct riding techniques, warming up to promote blood circulation around the joints, gradually increasing training intensity, and allowing adequate rest and recovery. Specific details are as follows:

1. Adjust the seat height properly

If the seat is too high, it may cause hip discomfort and easily lead to leg muscle cramps or pain beneath the knee joint. If the seat is too low, it increases pressure on the knee joint, making knee injuries more likely. Properly adjusting the seat height helps reduce such injuries.

2. Use correct riding posture

While cycling, keep your knees shoulder-width apart—do not let them turn inward. Lean your upper body slightly forward, extend your arms, engage your abdominal muscles, and practice diaphragmatic breathing. Keep your legs parallel to the bike frame or slightly turned inward, with knees and hips aligned. Avoid swaying your body and maintain a steady pedaling rhythm.

3. Warm up to promote blood circulation near the joints

Before cycling, perform a 20-minute warm-up routine, then start pedaling slowly until you begin to sweat lightly. Warming up properly reduces the risk of knee injury during the ride.

4. Gradually increase training intensity

Beginners or those returning to cycling after a long break should gradually increase their riding duration and intensity to allow the body sufficient time to adapt. Excessive training can increase knee pressure and the risk of injury.

5. Allow adequate rest and recovery

Give your body enough time to rest and recover, and use appropriate methods to relax and soothe muscles. This helps reduce knee fatigue and prevent injuries.

In addition, minimizing friction between knee cartilage and avoiding exposing knees to cold temperatures can also help. It is recommended to stretch your muscles during rest stops while cycling to prevent knee joint injuries.