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9
WAYS TO TREAT YOUR KNEES RIGHT
Bicycling, August 1999
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Move
your seat.
If your knees start hurting in the back, lower your saddle a touch.
If they hurt in front or on the sides, raise it.
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Align
your cleats.
Misaligned cleats (causing the foot to toe out or toe in too much),
are one of the most common sources of nagging knee problems.
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Float.
A pedal system that allows more “float” helps keep your knees
healthy by not locking you in one position for hours on end.
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Switch
bikes.
Because you change positions so much while mountain biking, it’s
actually less risky to your knees than the hours spent in the same
position on a road bike.
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Stand
up.
Sure you feel as tough as Jan Ullrich powering up a mammoth
mountain in your saddle. But
he probably has more money for knee replacements down the road.
When your cadence dips, stand up, don’t grind.
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Take
10.
Your knees need about 10 to 15 minutes to warm up.
So spin gently at first to get the blood flowing.
Then drop the hammer.
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Drop
2. Next
time you’re approaching a familiar hill, drop to a gear at least two
teeth lower than usual. You’ll
spin more, so you’ll climb just as fast.
And your knees will thank you.
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Be
a 10 percenter.
Too much too soon is a common source of early-season knee pain.
As a general rule, increase your mileage no more than 10% a week.
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Save
mashing for potatoes.
Strong riders can mash big gears.
But even the most powerful legs can develop weak knees.
Do them a favor and keep spinning those easier gears at a higher
rate. As a bonus, you’ll be
able to ride longer without fatiguing.
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