How to FIX Knee Pain on the Bike - BikeFitTuesdays 

and yes i can't spell excessive

I watched this back along, and after adjustments regards seat for/aft, down then up, cleats back as far as possible, and lastly Q factor the majority of my knee pain disappeared, the last thing I did was strengthen the IT band and stretch & strengthen everything around the knee, all knee pain gone. Really helpful video👍

As someone currently with left knee pain this is gold 👍

I recently moved my cleats all the way back because of James' advice, moved the saddle down 2 cm orso, also lowered the handlebars, easy aero gains. Calves and feet feel way better now

James is the type of guy you need in your life for when your days go wrong and you feel bad. A quick conversation and you'll be right again

Great to see this feature back , even on a Saturday ! LOL

If you don’t book a bike fit at Bicycle Richmond, you must be mad. My daughter had a fit last Thursday with James and it’s improved her cycling efficiency immediately. At last she has a saddle she feels comfortable on, handlebars we never need to keep experimenting with and proper arch support. We did a round trip of over 200 miles and that and the costs were worth every penny.

James seems to have a lot of pent up energy. You need to get him out on a road trip.

Crashing is an underrepresented cause of knee pain.

I could watch this 24/7, James and Francis make the best cycling duo on RU-vid.

Love your channel and love James’ knowledge. This video couldn’t have come at a better time. New shoes, cleats mounted following James’ advice as far back as possible, suddenly left knee pain. Gonna check the saddle hight and the cleat position. Many thanks 🙏🏼

I moved my cleats inboard and further back and instantly felt my knees were happier after watching your previous video with James talking about that exact issue so thank you for putting the info out there and having James describe it so clearly! Cheers!

I've watched loads knee pain / saddle adjustment videos ........ but the wisdom and logic of Mr. Cade*s stand apart from the rest .many thanks !!

Great info again from James just recently purchased new shimano shoes after wearing Northwave for donkeys years and started experiencing pain in my knee. After dropping my saddle a touch and positioning cleats differently pain now gone.Cracking video again Francis and daisy.

James is incredible; I moved my cleats back/dropped the seat post a smidge and thing have improved significantly! I love your nuanced approach to biomechanics and the human body. Some day I hope to make the trip from Vancouver Canada to come get a bike fit and nerd out on human movement stuff with him!

can't thank enough for these videos. Listening to james made me realise i have no access to proper bikefitting around me in rio and started some trial and error that resulted in a much more comfortable riding position.

Love the BFT - even when it’s on a Saturday! ;-) . Looking forward to getting a complete (re) fit with James when COVID clears and I can get back to London. Glad to se that the shop is making it all work.

Holy crap. I was experiencing knee pain yesterday and this video just showed up. Thank you, RU-vid robots! This guide is perfect.

I've been in the cycling game for forty something years, before Look pedals, it's been that long... I've been watching your videos of late as the approach youse guys have seems far less precious than many other of these on line bike fit gurus..which I reckon is the real way to be... It is truth that so many issues boil down to saddle height, and now looking back to when I was racing a lot in the 80's, my measurements were crazy compared to now, they probably are the reason for the lumbar, cervical and neck issues along with gippy knees that exacerbated a leg length difference. Back then, we all had our noses in Hinault's book on cycle training and fit, rode bikes too big, stems far too long and saddles pushed as far back as possible. Over they years I did drop my saddle, shorten my stem and gave up on the 11 cm saddle setback, but the real revelation came after I had a terrific cycling accident three years ago that seriously damaged left leg and arm. After 8 months I could start riding again but I knew where I was with fit before would have to change. Discovering youse maniacs has helped me tremendously especially with the concept of saddle height and keeping it low, and what more I need to work on next, notably the reach, I'm considering getting a smaller frame from the medium I've ridden for years. But my main comment is that I went out today with a saddle height down about a centimetre and that dodgy knee on the shorter leg, immediately felt so much more comfortable, and the right knee didn't seem to notice at all. For what it's worth, my saddle is now 74 cm where it used to be 78.5 .. ouch... saddle setback is 6cm not 11 any more and reach is 56 not 61.cm... I can't believe I used to ride like that now..... Sorry for prattling on, Cheers!

I have started developing some knee pain after absolutely hammering the milage over Christmas / new years and moving my cleats back has provided me with some immediately perceivable relief. kicking myself for not already knowing more about it. Thanks for the video !

Another awesome video from Francis and James. Occasionally I have slight pain in my right knee but it usually goes away. I would love to have a bike fit with James at Bicycle Richmond but live 4,000 miles away. I will definitely try the adjustments that were recommended. Well done guys.

Hi Francis. I'm always fascinated by the way I see bike fit changes with strength, fitness, and age. With so many people getting into cycling there may be value in addressing "Is a bike fit permanent?" Great work as always!

TL;DR: these videos have helped a lot! and I have no more lower back pain! After watching the bike fit tuesday videos, and I know it's not sub for a bike fit, I lowered my saddle by 5 mm, and pushed it back by about 6 mm, and pushed the cleats back by ~1-2 mm. Not on a whim. It took a month of trying to understand why I had lower back pain. But the result, thx to you and James, back pain is gone! I am riding without any fear of getting it, so not holding back anymore! I am noticing pain in my right arch now, and some medial pain on the right leg, but I may have to adjust to this new position. Will be giving each change 2 weeks, depending. And.. yeah, my shoes are too big! My feet moves around a good bit.

Best cycling series on RU-vid? I think so.

This is perfect timing for me, I bought a new bike in March and havent been able to have a fit yet (due to covid) and Im fighting knee pain. Edit: I think my issue is related primarily to cleat location. I moved my left cleat further back in conjunction with raising the saddle height and haven't had the pain return in my most recent rides.

GAWD Bike Fit James is so competent. I've been going back and forth with my bike fitter via email for two months since our bike fit because he didn't get it right the first time.

This is like a greatest hits of James' rants, even Fizik got the 1st rant 🤣🤣🤣😀

James REALLY knows his shit, very cool to watch a master at work

You wouldn't believe that I had to stop a ride due to knee pain this morning, then also booked a bike fit straight after. I discovered this video at the perfect time 👍🤙

Helpful thanks. I've seen 2 professional bike fitters (and yes, one have me shims) and have still ended up with knee pain on one knee, so have taken to tweaking myself. It's tough and hard to fine a good fitter.

This was much needed and perfectly executed. Have been having knee problems on longer rides, and my bike fitter (yes a professional one) couldn't put his finger on it. Might have to look into getting a different bike fitter :D

I've had problems with my right knee for years (& years), I lowered my saddle mainly because it 'felt' too high, not as a possible solution and over time my knee pain reduced. Think I should look at arches, I'm quite flat footed and use them in my normal shoes. Great advice, thanks.

I just love you guys! Great video as always! 🙋‍♂️👍🎸😻🚴🏼‍♂️

Professor James has spoken!

Superb knowledge and advice in 8 minutes of gold, thanks guys. I broke my hip now pinned, not back on the bike yet, but now have a shorter right leg, any advice on saddle height would be great, please. 👍

i think James could sell me anyhing and I would believe him. His Voice alone makes everything he says sound professional.

The salad looks great brah!!! keep that flow.

Omg seems like an age since the last fit! Enjoy yourselves as I sit here in cold Leicester!

Great as always. Purely anecdotal. I've found that I had a very bad habit of jerking/stamping on the pedals with the quads, without engaging the glutes (or lack of hip extension). I believe that has caused my anterior knee pain. My point is just that besides saddle height, I believe its also about muscle recruitment. And my cleats are all the way back :)

Moved the cleat and fixed the pain

As a disabled vet my knees are shot. Biking is all I can do. Thanks for upload.

Now I'm wishing I was living at UK just to have a bike fit made by James...

Return of the BFT... Love it! Nice one Cade. Have to say a bike fit and some G8 arch support has gotten rid of neck and shoulder pain and numbness of the hands. Best cycling investment I have made. Thanks James for all the free advice you have so willingly given. I will always recommend a bike fit as a must do to any new cyclist or actually any cyclist.

love these videos - would it be possible to do one on how to guestimate how high (or low) your saddle should be. Obviously not a replacement for a real bikefit, but would definetely help people out.

Hey Francis (long time no see since Melb!) - I can’t remember: have you and/or James done an ep on neck and shoulder pain? This is something I’ve struggled with since getting back into cycling in my 30s. Keep up the great work 👍

A year ago I had saddle issues and sore hands. I followed James and lowered the saddle and set the cleats as further back as possible (Lake shoes). Then I got knee pain to my both legs in front of the knee below the knee cap. Now I began cycling indoors after a few months and it happened again. So I’m quite sure that either one is teason to my knee pain. …and bike fit is not available in my home city.

Going to have to watch about 40 times just so I can get through all that info Cheers for it though .... I think, anyway Seriously, I think it’d be one to come back to a few times for me as I try things out.

This unbelievable issue of sitting too high because of thinking it will give you the best power and defend your knees- Amazing me again and again! Its like our brain programmed to make us insist sitting too high. Even today, after i reduced 5 mm because i felt that my right leg does not reach the end of the stroke, my brain keeps telling me "something is wrong youre sitting too low". Even the fact that now after lowering 5mm i feel more secure and strong and the leg is connected powerfully in the end of the stroke! Unbelievable!! Thank you for sharing your experience on that so so important issue- I will spread it over to my freinds.

Bikefit James? Nono .. BikeFit JESUS! - beard seals it.

Is James rocking a Speedy Pro with tan strap? Not seen that before. Oh, nice edit Francis 👌

This is interesting as I’ve recently damage my right knee on a ride and I’ve recently had new shoes with the cleat further forward, I felt it odd at the time but was willing to give it a go, I got used to it and didn’t mind the new position…until the knee went (NB NEVER EVER SUFFERED WITH KNEES BEFORE WHEM CYCLING) guess when I’m eventually back on the bike the cleats are going back!!!!!!!!

Hi Francis, I would appreciate a video on hand load. I just started road cycling but on rides longer than 40miles I always need gloves because I have a lot of weight on my hands. If I try release the hands I slide forward. Saddle is as far back as possible and the angle between arms and upper body approx. 90°. Saddle tilt did not fix it. Not sure if my position is wrong or my core strength not well enough. Keep up your work, I really enjoy your videos.

Great video guys .. I have an unusual problem . While peddling my left crank clunks on every down stroke . The b. Bracket is fine . On my indoor trainer . I've tried other shoes. Cleats . Peddles. Also changed the cleat position.. and the problem is still there. My foot is always moving around inside the shoe . And sometimes it gets a bit numb. 👍

Who needs Lawrence 😜, that is the new team: Daisy, James and 107!!!!

Get a bike fit from someone who knows........ best money spent......good stuff team

Nice video Francis. Have you seen the bike fit series Cam Nicholls has done? Really interesting

I had a fit with James a year or so ago - was ace. I've recently just developed posterior knee pain though... I'm hoping it goes away as I had a pretty lengthy lay off and I'm just building back up to where I was a year ago. Hopefully it's just a muscle memory thing and it will fix itself.

Thank you for the video Francis. But who is this hairy guy and where is James?

James Bike Fit 💪🏼💪🏼💪🏼💪🏼💪🏼

I want a bike fit by James!! I’m so far away though, very sad 😢 🇺🇸 Texas to 🇬🇧

I’ve been getting right-knee anterior pain now for over 15 months, which started at the end of a 4 day tour, it is torture not being fully able to do the sport you love so much. My saddle has likely been too high and cleats too far forward for years, my worry is permanent damage or a tear has been looked over, but all the advice i get from physios is ‘keep doing hip strength exercises’

James reminds me of Dr House, does he send minions 'round his bike fit-tee's house to search for rudimentary clues on the patiens cause? Love the in-depth info on the BFT videos!

These videos are great. Any chance you go more in to the medial issues on one knee? possible causes and possible solutions

I like this clearer format of BFT Will you be doing any BFTs regarding back issues? (soreness or pain)

Great video as always. I've got a sudden onset of pain in one knee on the front inside corner. Should I start by checking cleat position? It's my non dominant leg.

i could honestly watch these bike fit tuesday videos all day long. could you clone james to be located somewhere around central europe?

Hi Francis, love your videos! Can you ask James about pain to the Vastus Medialis? Get pain after about 1,5 hours+ of 200w+ pressure. Its on the end of the oblique almost right on the knees left side. Is it muscular or tendon related? Know it is hard to pinpoint this without an examination, but I take on all tips and trix there is. Cheers

have pain on the outside of me left knee only,saddle i believe is the correct height,cleats alway back using shimano SPD pedals also dropped it 50mm and still the same,i notice if i just put non cleat training shoes on and flat pedals my left foot tends to point outwards with toes to 11 oclock,where my right foot is straight.,i dont have arch supports you think they could help or is it a case of trying to get a cleat that would let my foot rotate more to where its comfy? this on a mtb. thanks your videos are a real eye opener, i had a bike fit at out local shop and i felt worse for it.

I have had 2 acl surgeries, I am 4 years post op and still experiencing lateral knee pain on my bad knee. I have been working to build my muscle symmetry back up but I am still not there. I have been watching so many bike fit videos and I and I did go to get a bike fit. We tried so many different things and I am still experiencing so much pain. I can confirm I am square on my seat and the saddle height is correct. (I tried lowering it and no difference) I have a 4 degree wedge in on that foot and that is the only mild relief I have been able to experience. I don't know if you would but a video with someone who has had surgery and is on the road to recovery. I love riding my bike but this is unbearable. I don't have any pain when wearing spd pedals but they are old and super loose so I assume my leg is just going wherever it wants. I need new ones but I am too scared that they will be too tight and I will still be in pain. Thanks for the videos I have watched most them..

Hi Francis hoping you might be able to do a bike fit Tuesday about itb pain. I know you suffered from this yourself. I tend to suffer it in my right leg. I’m right leg dominant. I’ve had a fit done and transferred my measurements over from the bike that was fitted to my new bike of the same brand just a different model and this doesn’t seem to be working for me I know some of the geometry is just slightly different between the 2 but wouldn’t have thought it would mean such an over difference in how It effects my itb. Itb pain is worse than ever since I purchased the new bike. I use to only get it after long hrs on the trainer but since this new bike I can start to feel pain after only a few minutes. It has since started to go down towards the outside of the knee towards the end of a ride of around 60kms. Another issue I have is I sometimes feel like my shoes drive when I’m out of the saddle to the outside of the foot. Cleat position seems ok and shoe size seems ok I’m interested to see what James has to say about that as well. Anyway thanks in advance Peter

Hello and thanks for your channel. I've been watching this video becasue I have a discomfort in my left knee and I was hoping to educate myself a little as to possible causes etc. I have one general question: does what you say apply to trail bike position ? You seem to be addressing road cyclists only, but can I use what you say even though my sitting position will be slightly different to begin with? (more upright, slightly different hip angles etc etc). Many thanks for your reply and thanks again for the great videos

Part of the problem is I've been waiting for a bike fit for 5 months. Pain is new, but riding position hasn't changed. Is it a good idea to ride my 3 bikes or stick to one? One pair of shoes or change (is variety better - considering that despite all these videos I still don't know where to start tweaking). I also know that the bike fit I book will up my saddle height - they pretty much told me that in the shop when I picked the bike up (I took in my old bike). I'm also assuming that being out the saddle as much as possible is a good thing? Shoes ARE on the big side to accommodate width, as James says. I'll start with checking that my knee isn't wandering to the outside on the top of the stroke. Maybe move cleats inboard, but I've had them where they are for 2 years with no problems.

what if I have lateral and posterior knee pain in my left knee along with tailbone pain/soreness at the same time. Managed to adjust my fit myself to a point where pain is present only on longer rides 25 km or more. I had retul bike fit done, tried other fit methods such as 109% etc. before and all of them ended up having roughly the same position that would cause knees pain in both knees sometimes but mostly in left knee. After adjusting to how I feel not fit numbers, most of the pain went away and my bike seat is 4cm lower now. However, half the time i think my crank arms are too long because at the top of the stroke my hips are almost parallel to the ground.

Went for a long ride yesterday, thought my knee caps were gonna pop off after I finished my ride. Driving home and pressing the clutch to shift gears hurt. Sitting on the sofa and then trying to stand up felt like my knees were buckling in. Soooo. I should see if any of these work.

HE SAID THE THING!!!! I swear he says it verbatim every time and it's like the fifth time he's said it on camera xD (7:28)

Hi really struggling with medial knee pain in my right side only. Any tips on how to solve it whilst I await a bike fit. Thanks Rob

My problem is with numb toes , cleats all the way back still numb now have some g8 footbed they have helped but still numb after about 45 minutes! Any help ?

Definitely had anterior pain on a bike too small for me and even my road bike before I raised the saddle. Was good for over a year and now I have anterior pain on the left knee again...err. doesn't help my left leg is noticeably longer ha

Got a question. When I stop riding for a while(week or so) then get back on the bike I get major groin and side pain within the first 10 mile. Have a rest and it’s okay for the rest of my ride either another 10 or 20 mile.

Would love to listen to James opinion on the interaction of rider position and bicycle handling, I heard that some Italian frames have their handling characteristics dialed in expecting that the rider puts more weight on the front wheel maybe that implies longer reach, or a more forward position to accommodate a longer stem, does any of this is true or makes any sense? Thanks for the excellent content!

I have an issue that under power, or when I’m struggling with my ride, my left toes dip down, but my right foot stays flat, any solutions? (I need a bike fit as never had one, but just timing at the moment I can’t get to one)

Cade & James moreover. Any help please. I’m cleats right back. I’m getting heavy dead legs for 15 months. Ride medium watts , could it be blue fixed cleats ??

Just got some g8 insoles noticed there is a 5mm difference at the heal than my previous esoles does James adjust seat height when fitting G8’s? Great vid 👍

I have a 6mm shim under my right cleat due to a 15mm leg length discrepancy. As shims are not practical on MTB shoes, what approximate distance should the cleats be be staggered to achieve the same effect, should I set up the left cleat position and go 6mm further back with the right cleat (I am planning on a bike fit by James once travel restrictions have relaxed). Thanks

One question actually, I've had hot spots and pain in my feet with my SPD pedals but only like 150 km in a gravel ride. Is it likely a circulation thing from my saddle position after a long ride or actual shoe or cleat position issue?

Not cycled in years and done about 150-60 miles first day quads where gone but that eas because saddle foo kow raised it great but then mh knees went Left then right Feels like my knee caps cant bend them now i did take the ride short notice i should of stopped but didnt eant to give in

I had lateral pain in both knees due to my Q factor that's now sorted, however I get pain in my left knee below the kneecap, is that seat for & aft related? I done the rule of thumb seat height of no shoe pedal at 6 o'clock and just feel the pedal on the heel. Any help would be greatly appreciated.

Where can you get more info and products on arch support? This is literally the first time i have heard this discussed on a bike channel. Great content btw

what will be the recommended seat and cleat position if one foot is shorter than the other one? the shorter causes pain outside of the knee

Can too narrow of a saddle cause listing and left knee pain?

I need a video on hamstring pain, specifically bicep phemoris. It's the bane of my cycling and completely wrecked my racing fitness :-(

Does a pain on the side of the little toe only on the right leg which is also my compensation leg resulting in excessive saddle height or would it be due to lack of wedging to compensate the varus?

Hi Francis great content as ever, in regards to shoes being too big I got some lake cx238 wide fit shoes in 43 as recommended using lakes own size chart and I did measure my feet a few times but when I ride in them there is an almost fingers width gap between my heel and heel of the shoe. Do you guys know if that is common in lake shoes or are they somehow a size to big?

Hey Guys, After around 30-40 miles on a road bike I experience right knee pain - I think it’s anterior pain. My right leg does have an out step (I think they call it duck footed). I think my cleats could be moved back as you suggest - it is wise to try and angle the right cleat to match the out step or keep it straight? Is there any other steps I could try to remedy this? Any advice appreciated and great video! 👍

I'm 20 and have been riding for 5 years now with no issues until i rode a mtb for a weekend and now going back to my road bike I have unbearable pain in my outside left knee!

I have problem with my right knee inside pain while I cycle, i cant even do 5 minutes of cycling, i did MR test and everything is ok, do you maybe know what could cause the pain? Thank you.

Low back pain and saddle tilt in next episode?

Hi guys, i kind of have pain in the back of the knee when i bend the knee beyond 90 degree. when i extend the knee everything is fine. Do you have any tip for me on this issue. I didnt find any information to this kind of pain. thank you greetings from austria

Q: when I go for rides longer than 40kms, my right pinky (fifth) toe goes numb - have played around with cleat adjustment and also loosened the strap covering top of the foot (have old version of Fizik R3s with Velcro strap). Could this just be that my right foot is too wide for the shoe or are there potentially other fit considerations? Never had any issues with the left foot and have had it even lowering the stem height...

I very rarely feel a lateral pain to just my right knee. it would happen if I kicked too hard at a football or occasionaly it would appear as I run. it would get tighter until it would "snap" like an elastic band pulled too far, then the pain would go away and that would be it. does this sound like it's something to do with the iliotibial band that James mentioned?