Q: My knees get really stiff after a long ride. What can I do to help with this?
A: There are some simple things you can try to see if they make a difference, but it is worth getting your knees seen by a medical professional to ensure there is nothing more serious going on that requires treatment. Provided your medical report is all clear, our first suggestion would be to wrap your knees in something that will keep them warm and supported when riding. Soft neoprene guards are a good option, as they are not too bulky but can keep the joint warm, especially as winter approaches.
Our second suggestion is to warm up your hips and knees before getting on. Try 10-20 squats and 10-20 side-to-side steps in each direction to help open your hips. When your hips are relaxed and your thigh hangs well, it’ll take strain off your knees and reduce the twisting forces on them.
Our third suggestion is to examine the length of your stirrups and the width of your stirrup tread – wider treads will provide added support, helping to offload your knees on longer rides. Lengthening or shortening the stirrups may also help, but this is a matter of personal preference, so try it and see if it makes a difference.
Finally, it is worth noting that joint strain can come about with a saddle that doesn’t fit you as the rider. It is a good idea to ask your saddle fitter to come out and take a look to see if the saddle is affecting your posture, and perhaps to go and sit in some other saddles in the shops to see if you can feel or notice a difference.
We hope this helps!