Colorado mountain biking season: How to prevent knee pain
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.
As mountain biking season returns to Colorado, many riders head back to the trails before their bodies are ready for the demands of climbing, descending and uneven 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.
Dr. Sean Baran, a sports medicine specialist with Western Orthopaedics — a part of HCA HealthONE — said spring is a common time for knee pain and overuse injuries to appear 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 too quickly
- Overlooking bike fit
- Skipping warmups and recovery
- Pushing 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:
- Catching or locking
- Instability
- Pain that does not improve with rest
- Sharp pain
- Swelling
- 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:
- Add strength work for the hips, glutes, core and legs
- Increase mileage gradually
- Make sure the bike fits properly
- Rest when pain is not improving
- Warm up before more intense rides
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. Learn more about our orthopedic and find a doctor.