Mountain biking and knee pain: Common spring mistakes riders make in Colorado

In Colorado, spring can make it tempting to jump right back into mountain biking. A few warm days and dry trails are often all it takes to get riders back outside.

But after a winter of less riding or different activity, the body may not be fully ready.

Mountain biking places repeated stress on the knees, especially during climbs, descents, standing efforts and quick changes in terrain. If strength, flexibility and endurance are not where they need to be, the knees can end up taking on more strain than they are ready for.

According to Dr. Sean Baran, sports medicine expert with Western Orthopaedics in Denver, spring is a common time for knee pain and overuse problems to show up in active patients.

Common mistakes riders make

A few common habits can increase the risk of spring knee pain:

• Doing too much too soon
• Returning to long or technical rides without easing back in
• Overlooking bike fit
• Skipping warmups or recovery
• Trying to push through pain

These issues may seem minor at first, but over time they can lead to irritation, inflammation and setbacks that interrupt the season.

Why bike fit matters

Bike fit can play a major role in knee comfort. A saddle that is too low, poor positioning or alignment issues can affect how the knee moves with every pedal stroke. Over time, that repetitive motion can lead to pain in the front of the knee, around the kneecap or along the joint.

In some cases, the problem is not a major injury. It is a combination of setup issues and a quick return to activity.

Symptoms riders should not ignore

Some soreness can be normal when getting back into shape. Knee pain that sticks around is different. Riders should pay attention to symptoms such as:

• Swelling
• Sharp pain
• Catching or locking
• Instability
• Pain that does not improve with rest
• Trouble with stairs after a ride

These symptoms may be signs of an overuse problem or a more specific knee injury that should be evaluated.

How to help protect your knees

A few simple steps can help reduce the risk of knee pain this spring:

• Increase mileage gradually
• Add strength work for the hips, glutes, core and legs
• Make sure the bike fits properly
• Warm up before more intense rides
• Rest when pain is not improving

Taking a gradual approach early in the season can help riders stay active and avoid bigger problems later.

If knee pain is getting worse, not improving or affecting your ability to ride, it may be time to see a specialist.