Where exactly does it hurt?
The place of the pain tells us where to start. Front of the knee points to thigh strength and saddle height; outer knee points to the outer thigh and hip. Lower back points to reach, hip tightness and a tired trunk.
Write down the place, the time it starts (the first ten minutes, or the last hour) and what eases it. That one note helps your physiotherapist more than any scan.
Why do these pains start in Ipoh rides?
Riders here start before sunrise to beat the heat, so the body is cold and the first climb comes before it is ready. Roads towards Tambun and Gopeng have gentle rises that tempt you to push a heavy gear.
Humid mornings also make you sweat and slip forward on the saddle without noticing. Small changes like that add up over a weekend of long rides.
What can I change this week?
Start with easy things you can do yourself.
- Ride a flatter route for a week, such as a loop around the Polo Ground area, and use an easier gear.
- Warm up with ten minutes of light spinning before any hill.
- Check that your saddle is not so low that your knee bends sharply at the top of the pedal stroke.
- Take a short walk and stretch after every ride.
If the pain does not settle after a week, or you notice swelling, numbness or pain at night, see a doctor. Our guide on back pain: when to worry lists signs that need a proper check.
What will a physiotherapist look at?
We watch how your knee tracks when you squat and step, test hip and thigh strength, and look at how your lower back moves. If you can, send photos of you on the bike from the side.
The plan is usually a mix of strength work, mobility and small changes to how you ride. For knee pain at the front, see patellofemoral pain. For the lower back, see back pain.
Can I keep riding while I recover?
You can keep riding, in a smaller dose. Shorter rides at an easy effort keep your fitness and your mood, which matters if the weekend ride keeps you going.
When you are ready to build up again, read return to cycling for the step-by-step plan.
Can this be done at home?
Strength and mobility work needs little equipment, and home physiotherapy across Ipoh is available now. Our exercise rehabilitation approach covers the later steps. Our Canning Garden centre, near Fatimah Hospital, is opening soon.