Stretches and Exercises for Cyclist’s Knee (Patellar Tendinitis)

This post presents targeted stretches and exercises you can do to cure or prevent cyclist’s knee (patellar tendinitis). This condition is an overuse injury that causes pain and inflammation in the patellar tendon—the thick band of tissue that connects the kneecap (patella) to the shinbone (tibia). You can find more information in our other post, Four Steps to Prevent and Recover from Cyclist’s Knee (Patellar Tendinitis).

Cyclist's knee is is an overuse injury that causes pain and inflammation in the patellar tendon — Cyclist’s knee is is an overuse injury that causes pain and inflammation in the patellar tendon

Stretching Exercises for Cyclist’s Knee ( (Daily, hold for 30 seconds each)

Quadriceps Stretch – Stand on one leg and pull the opposite foot toward your glutes to stretch the front of your thigh.

Quadriceps stretch. Our thanks to our model, Emily Goodwill

Hamstring Stretch – Sit with one leg extended and reach toward your toes. Helps counteract tight hamstrings that can affect knee mechanics. Regularly stretching your quads and hams will help to prevent a wide range of cycling complications. For a variation, see photo below.

Another way to stretch your hamstrings is to stand up and put your foot on a chair or low table, then press gently down on the leg

Calf Stretch – Stand facing a wall, place one foot forward, and press into the wall to stretch the back leg. Tight calves can contribute to poor pedaling mechanics.

Calf stretch. Tight calves can contribute to poor pedaling mechanics

Hip Flexor Stretch (Lunge Stretch) – Kneel on one knee and push your hips forward slightly. This can also be done in a standing position. Cycling tightens hip flexors, which can pull on the knee. For an illustrated and detailed post that includes ways to stretch and strengthen your hip flexors, see Exercises and Stretches for Piriformis Syndrome in Cyclists.

Hip Flexor Stretch. Our thanks to our model, fitness coach Wendy Orsten. The Hip Flexor Stretch (Lunge Stretch) stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility — Hip Flexor Stretch (Lunge Stretch). Our thanks to our model, fitness coach Wendy Orsten. This stretches your hip flexors, glutes, quadriceps, and inner thighs. It can also help improve your flexibility

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Strengthening Exercises for Cyclist’s Knee (3-4 times per week, 3 sets of 10-15 reps)

Straight-Leg Raises – Lie down, keep one leg straight, and lift it while engaging the quadriceps. This builds knee stability without stressing the tendon.

Eccentric Squats (Slow Descents) – Slowly lower into a squat position, emphasizing a controlled descent. Eccentric training strengthens the patellar tendon.

Step-Downs – Stand on a low step and slowly lower one foot to the floor. Then raise it back up again. Repeat with the same foot for 10 reps, and then do the same with the other foot. Simulates the downward pedal stroke while building knee control.

Glute Bridges – Strengthen the glutes and hips, taking strain off the knee. Start flat on your back, then bend your knees, and then slowly raise your hips. Be sure to hold the position and squeeze your glutes for at least 5 seconds before slowly lowering back to the ground.

Calf Raises – Strengthens lower leg muscles for a more stable pedal stroke. Stand on one foot and raise your heel as high as possible. Then lower it to the ground, and repeat. Go slowly and steadily.

Bottom Line on Stretches and Exercises for Cyclist’s Knee (Patellar Tendinitis)

These stretches and exercises are guaranteed to help with cyclist’s knee. And if you want to heal faster, or never develop this painful condition again, please check out our post, Four Steps to Prevent and Recover from Cyclist’s Knee (Patellar Tendinitis). Good luck with staying pain-free!

Stretching Exercises for Cyclist’s Knee ( (Daily, hold for 30 seconds each)

Strengthening Exercises for Cyclist’s Knee (3-4 times per week, 3 sets of 10-15 reps)

Bottom Line on Stretches and Exercises for Cyclist’s Knee (Patellar Tendinitis)

Related Medical Posts for Cyclists

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Stretching Exercises for Cyclist’s Knee ( (Daily, hold for 30 seconds each)

Strengthening Exercises for Cyclist’s Knee (3-4 times per week, 3 sets of 10-15 reps)

Bottom Line on Stretches and Exercises for Cyclist’s Knee (Patellar Tendinitis)

Related Medical Posts for Cyclists

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