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Cycling Knee Pain – Physio in Newcastle

Cycling Knee Pain Newcastle – Expert Physio & Bike Fit Solutions

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At Up N Adam Performance Training & Physiotherapy in Newcastle, we specialise in helping cyclists and triathletes overcome knee pain on the bike. Whether it’s pain at the front of the knee, the side, or deep under the kneecap, knee issues are the number one complaint among cyclists.

Our team combines physiotherapy, VALD strength testing, and professional bike fit assessments to identify the true cause of your knee pain — and fix it so you can keep riding.

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Why Cycling Knee Pain Happens​

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Cycling is repetitive — up to 5,000 pedal strokes in a single ride. Even small imbalances can lead to pain. Common causes include:

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  • Saddle height too high or low.

  • Cleat misalignment or poor shoe setup.

  • Weak glutes and quads.

  • Overtraining or sudden load increases.

  • Muscle imbalances identified on VALD testing.
     

Ignoring the cause means symptoms return every time you ride.

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Our Physio Approach to Cycling Knee Pain

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Step 1: Comprehensive Assessment

  • Detailed history of cycling loads and pain onset.

  • VALD testing for quad, hamstring, and glute strength.

  • On-bike assessment of saddle height, cleat position, and alignment.
     

Step 2: Relieve Pain

  • Hands-on physiotherapy (soft tissue, joint mobilisation, dry needling if appropriate).

  • Bike fit adjustments for immediate relief.

  • Load modification to reduce irritation while keeping fitness.
     

Step 3: Strength & Control

  • Glute and quad strengthening for pedalling efficiency.

  • Core and hip stability training to reduce knee strain.

  • Targeted rehab exercises based on testing results.
     

Step 4: Return to Full Training

  • Gradual reintroduction of longer rides.

  • Bike fit fine-tuning for comfort and performance.

  • Retesting to confirm strength and balance restored.


Success Stories
 

“My knee pain was ruining every ride. The bike fit and strength testing at Up N Adam fixed it, and now I’m training for my next triathlon.” – Josh, Newcastle

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“I thought I’d need a new bike, but it was just a setup issue. Pain-free riding again within weeks.” – Sarah, Lake Macquarie


FAQs – Cycling Knee Pain
 

What’s the most common cause of knee pain in cyclists?
Usually poor bike fit (saddle height or cleat alignment) combined with muscle imbalances.

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Do I need a new bike to fix my knee pain?
Not usually. Simple adjustments to cleats or saddle position often solve the problem.

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Can physio help me ride faster, not just pain-free?
Yes — by fixing strength deficits and optimising position, we improve efficiency as well as reduce pain.

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How long until I can ride again after knee pain?
Most cyclists can keep riding at a modified load. Full recovery often takes 4–8 weeks with treatment.

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🔗 Related Reading

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Don’t let knee pain stop your cycling.
We’ll fix the cause, restore strength, and optimise your bike fit.​

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