Top 5 Causes of Low Back and Knee Pain in Cyclists (and How Your Pedals Play a Role)
Cycling should be a pain-free and enjoyable activity, but many riders experience chronic low back and knee pain.
While bike fit and posture matter, few realize that their pedal setup plays a critical role.
The truth is that traditional foot placement and pedaling techniques overload the knees and lower back, while mid-foot placement and standing pedaling can eliminate pain and improve performance.
Here are the top five causes of low back and knee pain in cyclists and how your pedals play a role:
1. Poor Foot Position: Overloading the Ball of the Foot
Most cyclists are taught to place the ball of their foot over the pedal axle, but this misaligns the kinetic chain, forcing the calves,
Achilles tendon, and quads to absorb excessive strain. Over time, this leads to tight calves, knee pain, and even lower back discomfort.
The Solution:
A mid-foot placement, supported by a larger pedal platform like the Catalyst Pedal, distributes force evenly across the foot.
This reduces strain on the lower leg and shifts the workload to the hips and glutes, which are much stronger and more efficient for generating power.
2. Excessive Quadriceps Dominance
Traditional cycling techniques promote a toe-down pedaling motion, which heavily engages the quadriceps while neglecting the glutes and hamstrings.
This imbalance pulls the kneecap (patella) out of alignment and contributes to patellar tracking issues and anterior knee pain.
The Solution:
A mid-foot pedal position encourages hip-dominant movement, engaging the glutes and hamstrings—the body's largest and strongest muscles.
This protects the knee joint and increases overall power output and endurance.
3. Overuse of the Hip Flexors and Tightness in the Lower Back
Clipless pedals and traditional pedal placement force the hip flexors to overwork, causing tightness that pulls on the lower back.
This results in chronic low back pain and hip discomfort.
The Solution:
Switching to flat pedals with a mid-foot position reduces hip flexor strain by shifting more of the workload to the posterior chain (glutes, hamstrings, and lower back).
This improves spinal alignment and allows for better posture and reduced lower back stress.
4. Too Much Seated Pedaling
Many cyclists rely too much on seated pedaling, which can increase strain on the lower back and knees.
When seated, the hips remain flexed for long periods, causing tight hip flexors and reduced engagement of the core and glutes.
Additionally, seated pedaling often fails to achieve full knee extension, which increases stress on the patellar tendon and knee joint.
The Solution:
Standing pedaling naturally engages the core, glutes, and hamstrings, allowing the hips to extend fully and the knees to reach full extension, which protects them from excessive wear.
The Catalyst Pedal makes standing pedaling easier by providing a stable, mid-foot platform that enhances balance and power.
5. Poor Shock Absorption Leading to Low Back Stress
When a rider’s foot is positioned on the ball of the foot, the ankles and calves absorb most of the shock, which they aren’t designed to handle.
This creates repetitive stress that travels up the kinetic chain, leading to lower back pain.
The Solution:
A mid-foot position distributes shock absorption across the entire foot and up to the hips and glutes, reducing impact forces on the lower back.
Riders who switch to Catalyst Pedals often report less back pain and a more stable, powerful ride.
What Riders Like You Are Saying:
“I love these pedals! I had back surgery last year, so I still have nerve damage that goes into my right foot. My foot would cramp up after a little bit of riding, but now with these pedals, I can ride pain-free for hours!” – Nicholas Feinberg
“I got these pedals because I have plantar fasciitis, and they are the only pedals that give my feet the support they need. They also give me more power on climbs, and I feel more stable.” – Barrie Gallardo
“I was done with my ride and a guy in the parking lot asked me for directions... I had already taken off my MTB shoes and was wearing my Croc flip-flops… The climb up was so easy I continued on. I ended up riding 8 km of the trail with him. I felt completely in control and totally solid on the pedals even with such a soft shoe.” – Todd Rinnalls
“My speed shows that I am an average rider on the slower side. But your pedals made a difference for me on the first ride. One unexpected benefit was that I found it easier to stand up on the pedals and get more power to the pedals that way as well.” – Gregg Walters
Final Thoughts: Change Your Pedal, Change Your Ride
If you’ve been struggling with low back or knee pain, your pedals may be the problem. Traditional pedaling techniques force your body into unnatural positions, causing stress and pain.
By switching to mid-foot placement on a properly designed flat pedal, like the Catalyst Pedal, you can reduce pain, increase power, and ride stronger for longer.
Are you ready to ride pain-free?
Ditch the myths.
Switch to mid-foot placement using the Catalyst Pedals and feel the difference on your very first ride.
Ride Strong,
James Wilson
Pedaling Innovations