Correcting Knees Out Pedaling

There is variance in cycling and running style. Trying to correct these variations and promote �perfect� mechanics can often do more harm than good. Form that is very bio-mechanically inefficient, or that is causing overuse injuries should be corrected however. One of the more common issues I see with cyclists is bow-legged or knees-out pedaling. This is almost never efficient and often causes discomfort (or worse) in the knees. In general, you want to pedal roughly with the hip, mid knee cap, and foot in alignment, but there will be variations based on your individual make up and riding style.

If you are bow-legged, or if you have a leg length discrepancy it is best to have a professional fit you. This may involve widening your pedal stance (moving cleat towards crank arm), or using wedges, shims, and spacers to correct leg length discrepancies or cant the foot.

Often, knees-out tracking and alignment is the result of bad habit or in compensation from a previous injury. Knee-out pedaling is more common in heavier or obese riders. Start by observing how you are pedaling. Position a mirror in front of you as you pedal on your stationary trainer, or better yet use a video camera with slow motion. Aim the camera just below your handlebars. You will now be able to readily identify how your knees track as you pedal.

I have used zip ties (see figures below) as a visual marker for knee tracking. Make sure they are equal lengths by measuring from the top tube. The end of the zip tie should roughly bisect your patella as your hip, knee, and foot are in alignment. You can even have the knee slightly brush these to get a feel for your knee position as you pedal. If you find yourself tracking wide on one or both sides try bringing the knee(s) in slightly. If this does not cause any pain or discomfort try riding in this position for periods of time. If you were able to acclimate, and the position feels more comfortable, is was likely a habitual problem. You may also want to try widening your pedal stance to help correct it.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com