Cardio bike class - knees pain/ tension

[Oatcat]

I've just started an indoor cardio cycling class. I really like it but am finding just above my knees I'm getting tension/ uncomfortable feeling.

I'm pretty unfit and not very strong, but I do like this class and it fits in with my schedule. Any advice?

It's a Les mills class so no instructor is there.

Really dial down the resistance, whatever the instructor says. Take it very easy - you'll build speed & strength more quickly than if you injure yourself! If you've gone from doing nothing to doing a spin class, then that is a lot of stress on your body. Ease into it.

Also - what warm up do you do off the bike?

You need to get the fluid in your joints flowing and you need to raise your body's core temperature a bit. So 5 minutes brisk walking, and some mobilisations. I walk to the gym which takes 30 minutes as my warm up, plus I then do a sequence of squats, burpees, press ups and lunges. I also do leg swings forwards backwards & sideways, plus torso & arm swings forwards backwards & sideways.

For you, you could do 10 minutes on a static bike, with low resistance & just fast enough to make your breathing a bit deeper, but not too much. Then maybe leg swings, body weight squats, some burpees (5 or so?) just to mobilise your legs and knee joints.

But mainly, keep resistance on the bike really low, and keep your speed low as well. You'll speed up as your body becomes accustomed to the exercise.

Also what do you do to cool down & what's your recovery? Again, walking is excellent active recovery. TRy to do a long walk the day after each spin class.

Has someone shown you how to check the saddle is at a good height ? If not, I think for an approximate fit… put your heels on the peddles and peddle backwards. Your legs shouldn’t be fully straight at longest point , you should have a slight bend at knee.

@PeonyPanda I haven't been doing any of those things! I'll definitely start with the warm up and after exercises you've mentioned. I have zero strength in my glutes and core which I'm also wondering if that contributes.

Thank you so much for the suggestions - it's a type of exercise I'm enjoying and it would be a shame to stop.

@PeonyPanda I didn't know that, so thank you!

I have zero strength in my glutes and core which I'm also wondering if that contributes.

Our body is a whole system, so your quads connect to your knees, and so on. Just take it easy.

You might like to add a bit of strength training eventually as well.

I cycle a lot (on the road), and started getting knee issues when I had my saddle lower. Even raising it 1cm has made a real difference - as peonypanda says, you want it high enough so that your leg is almost straight when the pedal is at its lowest; as it's a static bike, you don't have to worry about falling off (I'd be better with a higher saddle, but I need to be able to stop safely). Hope that helps!

Agree with the above. If your bike is set up incorrectly for you, you’ll get injured. Do you clip in? That can also be a risk to knees if not aligned correctly.

when you say above your knees do you mean your muscles (quads)?

id take it easy. Stay sitting down, and enough resistance that your legs aren’t freewheeling. Build up slowly

Also, keep going ! I ride a static at home using Zwift training programs and love it. Also road ride and mountain bike. I love beasting myself on the static - it’s very satisfying once you get into it, and really effective. But it is intense so you can injure yourself if you go too hard too quickly. Hope you catch the bug 😁

@PeonyPanda what bike do you have at home? I'm wondering if once I get going it would be worth buying one. Such a satisfying way to exercise!

@Gymbunny2025 yes I mean quads! Honestly am very new to it, have been way too busy working/ kids for the past 10 years so feel very much like an exercise newbie.

Keep going you’ll get there 💪

Recently upgraded to a wahoo kickr, but started with a smart trainer. If you get into it, go and speak to a local independent bike shop. They can best advise you. There’s a great one in Lutterworth if you happen to be near there !