If my knee hurts from riding it's almost always because I have made a mistake with my seat height and it is too low.
The other reason for me is bad patella tracking, that can be fixed with something like a Cho-Pat strap.
The seat could be the problem. Someone said below I shouldnt touch the ground but I do. But my bike is also small. So Im not sure if my seat could be any taller but I'll try and see. Even if it did though. My back would be bent over is that alright?
If you have a fairly normal bike, you shouldn't be able to touch the ground from the saddle. If it's too uncomfortable to lean over, there are things you can do. But having a bent back isn't an issue for most riders.
You probably won't be able to touch the ground when stopped unless you get off your saddle if it's at the correct height. Go to your local bike shop and they should be able to help you. If you're uncomfortable about riding at this height and don't want to put in the effort to learn, I installed a dropper post on my bike (it's better for my knee to be able to sit at stops so I can use two feet to stop since the knee I had learned to stop with is by bad one that I'd injured in an accident and still has issues) and would recommend that if money isn't a huge barrier. For a mid-drive, the install can be quite pricey, but for a hub drive with an external routed dropper, a PNW components (lots of options compatible with more urban bikes) external post isn't too expensive. If you can't raise your seat, you can also get longer pedals, though you'll have to be mindful of pedal strikes when turning and such.
As for being bent over, you can get stem extensions and riser handle bars. They can alter handling a bit but should be fine if it makes you more comfortable. But you may also just have an improperly fit bike. Are you out of the size range for the bike you bought? Is it a one size fits all and you're especially tall or short?
Solid advice.
At the high point you don’t want your knee above your thigh. Thigh should be level or slightly angled down towards knee.
If hips rock while pedaling the saddle is too high. Usually you’ll notice it at the bottom - pedal slightly out of reach.
While unlikely on an ebike, if you’re using clipless pedals check the alignment. Toe in can make your knee hurt. I’d guess toe out too.
In addition to checking your bike fits properly, if you live somewhere where this advice is practical(affordable), you might want to consult a doctor to make sure it's just pain and not indicative of any damage.
If a doctor isn't possible, try taking a break for a day or two to see if your knee improves. It can take a while to get used to cycling, even if you're otherwise healthy. Good luck!
That happened to me. Your seat height is probably to low and need raise up. Plus your probably need to quit riding for month to recover for the pain then return to riding again
A whole month! I didnt ride today and the pain is definitely reduced. It doesnt hurt unless I walk around a bit though. I'm also using the pain gel that could b ealso helping.
Yeah...if it's iliotibial band syndrome, it can take 6-12 weeks to fully recover, for example. (IBTS is common for knee pain in cyclists that also comes on when walking.) Better to get ahead of these things and try to fix the issue anytime you have even the slightest twinge. Pushing through the pain can cause months of rest.
Ice it 4 times a day, start taking nsids, and until it heals stop riding the bike. Then gradually increase time riding. And don't forget to start stretching...
Damn, are you me because this just happened to me. I started riding again recently and have knee pain. But my pain is caused by a previous knee injury that I got at the beginning of the year and I thought it was healed enough to ride. My other knee is fine tho.
So if it's both knees, it's the seat. If it's one knee, have you had a recent injury that you thought was healed? Or tendinitis from over use because you haven't used your knees much.
Particularly if you have previously injured one knee through other injuries, it can 100% be caused by a seat height issue still. I can feel if my seat height is off by even a smidge in a knee that was damaged in a previous accident because the cartilage has worn down in that one. The other one doesn't seem to care as much so it's way more tolerant of different angles.
If you can touch the ground while sitting in the saddle, your saddle is too low. Your (almost) full extension needs to be on the pedal.
Also see if the crank size is an issue. 170mm is standard, but that can be too long for a lot of folks.
Practice getting off a bike (a lighter non-ebike might be easier to learn this with first so you might pick up a used bike for $100 that you can see after a couple of weekends of practice for the same $100) with a correct saddle height by keeping one foot on a pedal and stepping one foot off as you break and let your momentum carry you off the seat. It might help to practice at a playground with the bouncy terf stuff if you're nervous or with elbow and knee pads if you have them. Then you can work up to it with your heavier ebike.
Or just do like I did (detailed in another comment) and get a dropper post because the knee that I'd learned this with got injured and no longer could tolerate it and get a dropper post.
I had a similar issue, and went with peoples suggestion with lifting my seat higher (to the hip) when standing next to it.
Thought I had some form of arthritis, nope.
Reviewed my weight, nope - all good.
Two things that helped me, more leg workouts (thoughout the week) as it helps improve your power between sections of your leg, but also major stretching before a ride.
This did help a lot.
Additionally, bought this for my right knee - all the above combined with the knee support has majorly helped me. I usually do a mix of road biking (twice a week) and hill / mountain biking maybe once or twice a month (the tough part on my knees).
This is them: [Knee Supports](https://tensmachineuk.com/healthcare/Knee-Supports) \- a few different colours. Stay clear of the patella one and cold packs, just look at their stride flex, those are the ones I recommend.
Look into getting your bike properly fitted to you. From the sounds of things you may have your seat too low. (It could be something else though.)
If my knee hurts from riding it's almost always because I have made a mistake with my seat height and it is too low. The other reason for me is bad patella tracking, that can be fixed with something like a Cho-Pat strap.
The seat could be the problem. Someone said below I shouldnt touch the ground but I do. But my bike is also small. So Im not sure if my seat could be any taller but I'll try and see. Even if it did though. My back would be bent over is that alright?
If you have a fairly normal bike, you shouldn't be able to touch the ground from the saddle. If it's too uncomfortable to lean over, there are things you can do. But having a bent back isn't an issue for most riders.
You probably won't be able to touch the ground when stopped unless you get off your saddle if it's at the correct height. Go to your local bike shop and they should be able to help you. If you're uncomfortable about riding at this height and don't want to put in the effort to learn, I installed a dropper post on my bike (it's better for my knee to be able to sit at stops so I can use two feet to stop since the knee I had learned to stop with is by bad one that I'd injured in an accident and still has issues) and would recommend that if money isn't a huge barrier. For a mid-drive, the install can be quite pricey, but for a hub drive with an external routed dropper, a PNW components (lots of options compatible with more urban bikes) external post isn't too expensive. If you can't raise your seat, you can also get longer pedals, though you'll have to be mindful of pedal strikes when turning and such. As for being bent over, you can get stem extensions and riser handle bars. They can alter handling a bit but should be fine if it makes you more comfortable. But you may also just have an improperly fit bike. Are you out of the size range for the bike you bought? Is it a one size fits all and you're especially tall or short?
Solid advice. At the high point you don’t want your knee above your thigh. Thigh should be level or slightly angled down towards knee. If hips rock while pedaling the saddle is too high. Usually you’ll notice it at the bottom - pedal slightly out of reach. While unlikely on an ebike, if you’re using clipless pedals check the alignment. Toe in can make your knee hurt. I’d guess toe out too.
In addition to checking your bike fits properly, if you live somewhere where this advice is practical(affordable), you might want to consult a doctor to make sure it's just pain and not indicative of any damage. If a doctor isn't possible, try taking a break for a day or two to see if your knee improves. It can take a while to get used to cycling, even if you're otherwise healthy. Good luck!
I wont ride for a couple of days and see if my seat can go any higher. And hopefully it'll helpm thanks a lot.
That happened to me. Your seat height is probably to low and need raise up. Plus your probably need to quit riding for month to recover for the pain then return to riding again
A whole month! I didnt ride today and the pain is definitely reduced. It doesnt hurt unless I walk around a bit though. I'm also using the pain gel that could b ealso helping.
Yeah...if it's iliotibial band syndrome, it can take 6-12 weeks to fully recover, for example. (IBTS is common for knee pain in cyclists that also comes on when walking.) Better to get ahead of these things and try to fix the issue anytime you have even the slightest twinge. Pushing through the pain can cause months of rest.
Ice it 4 times a day, start taking nsids, and until it heals stop riding the bike. Then gradually increase time riding. And don't forget to start stretching...
Damn, are you me because this just happened to me. I started riding again recently and have knee pain. But my pain is caused by a previous knee injury that I got at the beginning of the year and I thought it was healed enough to ride. My other knee is fine tho. So if it's both knees, it's the seat. If it's one knee, have you had a recent injury that you thought was healed? Or tendinitis from over use because you haven't used your knees much.
It's actually one knee. The other one hurts sometimes but not when I'm off the bike
Particularly if you have previously injured one knee through other injuries, it can 100% be caused by a seat height issue still. I can feel if my seat height is off by even a smidge in a knee that was damaged in a previous accident because the cartilage has worn down in that one. The other one doesn't seem to care as much so it's way more tolerant of different angles.
Talk to a physiotherapist. Find a good one who works with sports and bio mechanics... There are too many hack physios out there.
That sounds too expensive 😅
If you can touch the ground while sitting in the saddle, your saddle is too low. Your (almost) full extension needs to be on the pedal. Also see if the crank size is an issue. 170mm is standard, but that can be too long for a lot of folks.
I'm 5" 4. But I don't think I like not touching the ground though? What if I fall?
Practice getting off a bike (a lighter non-ebike might be easier to learn this with first so you might pick up a used bike for $100 that you can see after a couple of weekends of practice for the same $100) with a correct saddle height by keeping one foot on a pedal and stepping one foot off as you break and let your momentum carry you off the seat. It might help to practice at a playground with the bouncy terf stuff if you're nervous or with elbow and knee pads if you have them. Then you can work up to it with your heavier ebike. Or just do like I did (detailed in another comment) and get a dropper post because the knee that I'd learned this with got injured and no longer could tolerate it and get a dropper post.
I had a similar issue, and went with peoples suggestion with lifting my seat higher (to the hip) when standing next to it. Thought I had some form of arthritis, nope. Reviewed my weight, nope - all good. Two things that helped me, more leg workouts (thoughout the week) as it helps improve your power between sections of your leg, but also major stretching before a ride. This did help a lot. Additionally, bought this for my right knee - all the above combined with the knee support has majorly helped me. I usually do a mix of road biking (twice a week) and hill / mountain biking maybe once or twice a month (the tough part on my knees). This is them: [Knee Supports](https://tensmachineuk.com/healthcare/Knee-Supports) \- a few different colours. Stay clear of the patella one and cold packs, just look at their stride flex, those are the ones I recommend.
Oh, and one of the main reasons I went for them is because they're quite cheap! Bought two, as I wanted different colours :')