Addressing Knee Pain from Cycling: A Different Approach with Functional Patterns

Addressing Knee Pain from Cycling: A Different Approach with Functional Patterns


For many people experiencing knee pain after cycling or medial knee pain from cycling, it is crucial to understand the underlying causes and explore effective solutions. In contrast to popular belief, biking is not always good for knees, especially when dealing with chronic knee pain. This article delves into the impact of cycling on knee pain and introduces the Functional Patterns approach as an alternative solution for lasting knee pain relief.


The Issues with Biking  for Knee Pain Relief

Biking is often considered a low-impact exercise, and many people do it for knee pain relief. However, there are several issues with cycling that may not make it the most effective solution for addressing knee pain:


Biking vs Running


  1. Repetitive stress on the knee joint: Cycling involves continuous, repetitive movement of the knee joint, which can exacerbate existing knee pain or even contribute to new issues. Over time, this repetitive stress can lead to wear and tear on the joint, further aggravating knee pain when bending. Additionally, the constant cycling motion may cause the knees to deviate inwards or outwards (varus or valgus), adding undue stress to the knee joint and surrounding tissues.
  1. Limited range of motion: The repetitive flexion and extension movement in cycling restricts the range of motion in the knee joint. This limited motion can contribute to muscular imbalances and joint stiffness, which may not effectively address the underlying cause of knee pain. Unlike natural gait, which involves a broad range of motions and muscle groups, cycling focuses mainly on a narrow set of movements, potentially limiting its effectiveness in addressing pain when bending knee.
  2. Imbalanced muscle development: Cycling primarily targets the quadriceps and hamstrings, with less emphasis on other muscles surrounding the knee joint. This can lead to muscular imbalances, which may contribute to knee pain or even increase the risk of injury.
  3. Inefficient movement patterns: Cycling does not effectively train the body for functional movement patterns that are essential for daily activities and injury prevention. As a result, cycling may not help in improving overall movement quality and may even reinforce inefficient movement patterns that contribute to medial knee pain, inner knee pain, and lateral knee pain.
  4. Lack of individualized approach: Cycling is a one-size-fits-all approach that doesn't take into account individual biomechanics or specific needs. While bike adjustments can be made to suit one's frame and height, these modifications don’t account for individual body mechanics, muscular imbalances, movement patterns, and lifestyle habits. In contrast, addressing knee pain effectively requires a personalized approach.


By understanding these limitations, it becomes clear that cycling may not be the most effective solution for knee pain relief. A more comprehensive approach, like Functional Patterns, can help address the root cause of knee pain and improve overall movement quality.


Why Functional Patterns Help with Knee Pain

Functional Patterns is a unique approach that aims to address the root cause of knee pain when bending by focusing on correcting biomechanics and optimizing functional movement patterns. Here's why Functional Patterns can be particularly helpful for knee pain relief:


  1. Identifying and addressing muscular imbalances: Knee pain like inner knee pain, medial knee pain, and lateral knee pain often results from imbalances in the muscles surrounding the knee joint, which can lead to excessive stress and strain on the joint. Functional Patterns practitioners assess and identify these imbalances and provide targeted exercises and myofascial release techniques to restore balance and alleviate pain.
  2. Gait analysis and retraining: One of the core components of Functional Patterns is analyzing and correcting an individual's gait, or walking pattern. Improper gait mechanics can contribute to knee pain, and by retraining the body to move efficiently, knee joint stress can be reduced.
  3. Posture correction: Poor posture can lead to a cascade of imbalances throughout the body, including the knees. Functional Patterns emphasize the importance of proper posture in maintaining joint health and preventing injury. Practitioners provide guidance on postural adjustments that can minimize knee pain and promote overall body alignment.
  4. Functional strength training: Traditional strength training often isolates specific muscles, which may not translate well to functional movements. Functional Patterns incorporates strength training that targets muscle groups in a way that mimics real-life movements, leading to improved joint stability and reduced knee pain.
  5. Enhancing proprioception and body awareness: Functional Patterns training helps improve an individual's proprioception or the sense of their body's position in space. Enhanced proprioception can lead to better joint stability and movement efficiency, reducing the likelihood of knee pain and injury.


FP Step Press


By addressing these key factors, Functional Patterns offers a comprehensive approach to knee pain relief that goes beyond the limitations of conventional exercises like cycling. By focusing on the root cause of the problem, individuals can experience long-lasting improvements in knee function and overall movement quality.

Implementing Functional Patterns Techniques for Knee Pain Relief

If you're experiencing knee pain and are interested in exploring the Functional Patterns approach, consider the following steps:

Myofascial release

  1. Consult a Functional Patterns practitioner: Working with a trained professional can help you learn and implement the proper techniques for gait training, myofascial release, strength training, and posture correction.
  2. Enroll in a Functional Patterns course: Comprehensive programs are available to provide you with the tools and knowledge to address your knee pain through functional movement patterns.
  3. Stay consistent with your practice: As with any form of exercise, consistency is crucial for achieving lasting results. Commit to incorporating Functional Patterns techniques into your routine for the best outcomes.


Although cycling is commonly viewed as a low-impact exercise, it might not be the most effective solution for alleviating knee pain, especially for those experiencing sharp pain in the knee after cycling or lateral knee pain post-biking. Instead, the Functional Patterns approach, which emphasizes addressing the underlying cause of knee pain through correct biomechanics and functional movement patterns, presents a more holistic solution. By understanding the importance of proper movement patterns and biomechanics, you can begin to address your knee pain and enhance your overall movement quality. To further explore this concept, you may want to visit resources such as the Functional Patterns website or listen to related YouTube videos for additional insights and information.



Callaghan, M. J., & Jarvis, C. (1996). Evaluation of elite British cyclists: The role of the squad medical. British Journal of Sports Medicine, 30(4), 349-353.

Ericson, M. O. (1986). On the biomechanics of cycling. A study of joint and muscle load during exercise on the bicycle ergometer. Scandinavian Journal of Rehabilitation Medicine. Supplement, 16, 1-43.

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