Common Cycling Pains and Their Causes
Most cycling pain comes from a poor bike fit. Here’s what your body is telling you.
Knee Pain
The most common cycling complaint. Usually caused by incorrect saddle height or cleat position.
- Front of knee (patellar) — saddle too low or too far forward
- Back of knee — saddle too high
- Outside of knee (IT band) — cleat rotation wrong, saddle too high
A bike fit corrects these by adjusting saddle height, fore/aft position, and cleat alignment.
Saddle Pain
Discomfort, numbness, or chafing in the sit bone area. Causes include:
- Wrong saddle width — doesn’t match your sit bone spacing
- Saddle too high — causes rocking and friction
- Saddle tilt — nose too high puts pressure on soft tissue
A fit session includes saddle pressure mapping or sit bone measurement to find the right saddle.
Numb Hands and Wrists
Tingling or numbness in hands during or after rides. Usually caused by:
- Too much weight on hands — handlebars too low relative to saddle
- Reach too long — locked elbows, wrist hyperextension
- Handlebar too narrow or wide — misaligned wrist angle
Adjusting stem length, handlebar height, and hood position fixes this.
Lower Back Pain
Aching or tightness in the lower back, especially on longer rides. Causes:
- Reach too long — overstretching the lower back
- Saddle too high — causes hip rocking
- Core weakness — a fit addresses position, but core work helps too
Foot Numbness and Hot Spots
Burning or numbness in the forefoot. Causes:
- Cleat too far forward — places ball of foot directly on pedal axle
- Shoes too tight — restricted blood flow
- Incorrect cleat angle — forces foot into unnatural position