{"id":962,"date":"2019-04-05T00:17:59","date_gmt":"2019-04-05T04:17:59","guid":{"rendered":"http:\/\/sudlatnid.com\/wp\/?p=962"},"modified":"2019-04-05T00:17:59","modified_gmt":"2019-04-05T04:17:59","slug":"knee-strengthening-exercises-knee-exercises-for-cyclists","status":"publish","type":"post","link":"https:\/\/www.sudlatnid.com\/?p=962","title":{"rendered":"Knee Strengthening Exercises | Knee Exercises for Cyclists"},"content":{"rendered":"
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Don\u2019t let a twinge slow down your pedal stroke\u2014or keep you out of the saddle.<\/p>\n

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By Ashley Mateo<\/span><\/a><\/div>\n<\/div>\n

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Cavan Images<\/span>Getty Images<\/span><\/div>\n<\/div>\n<\/div>\n
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Because cycling isn\u2019t a high-impact sport, you\u2019d be forgiven for thinking your knees are safe. But Tara Parsons, a USAC-certified cycling coach and Rapha Women’s Ambassador says she hears riders complaining about knee pain all the time. In fact, 23 percent of riders experience knee pain<\/a>, according to a study of 116 professional cyclists<\/a>\u2014and you can bet that number is higher among amateurs.<\/p>\n

\u201cCyclists are an obsessive bunch, and we often end up only riding our bikes\u2014a lot,\u201d says Parsons. \u201cThis, in combination with a lifestyle that involves sitting at desks all day, can cause the weakening of muscles of the trunk, such as the core, glutes, and hips.\u201d From there, it\u2019s a domino effect: \u201cWhen those muscles become weak or underused, they can become inactive or underactive. And when that happens, the muscles that you use a lot on the bike, such as the quads<\/a>, end up over-compensating. This overcompensation causes poor knee tracking and poor alignment throughout the pedal stroke, which can lead to knee pain.\u201d And that\u2019s not even considering the stress you\u2019re putting on your knees if your bike isn\u2019t fit correctly or if you\u2019re positioning in the saddle is out of whack.<\/p>\n

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Related Story<\/div>\n
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10 Essential Strength Exercises You Should Know<\/div>\n<\/div>\n<\/div>\n

Because the knee acts as a hinge between the hip and the ankle, it\u2019s important to build up strength around the joint. Strength training off <\/em>the bike is crucial<\/a> to developing those muscles. Plus, \u201cyour weekly strengthening routine should involve not just strengthening and activation, but also foam rolling<\/a> or other type of soft tissue manipulation and mobilization\u201d to keep your muscles in peak condition, says Parsons.<\/p>\n

Not sure where to start? These knee strengthening exercises will help you pedal on pain-free.<\/p>\n

How to use this list<\/strong>: The exercises below are demonstrated by Noam Tamir<\/a>, certified strength and conditioning specialist and founder of TS Fitness<\/a> in New York City, so you can learn the proper form. Perform 2 to 3 sets of each exercise two times per week. You will need a resistance band loop, a Bosu trainer, and a medium weight. An exercise mat is optional.<\/p>\n

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Knee Strengthening Essentials<\/h2>\n
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Bosu Balance Trainer<\/div>\n
amazon.com<\/span><\/p>\n
$99.99<\/div>\n<\/div>\n
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Fit Simplify Resistance Loop Exercise Bands<\/div>\n
amazon.com<\/span><\/p>\n
$10.95<\/div>\n<\/div>\n
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Yes4All Vinyl Coated Kettlebell Weight<\/div>\n
amazon.com<\/span><\/p>\n
$24.05<\/div>\n<\/div>\n
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Gaiam Reversible Yoga Mat<\/div>\n
amazon.com<\/span><\/p>\n
$21.98<\/div>\n<\/div>\n
SHOP NOW<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
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1. Clamshell<\/h3>\n
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