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Top 5 Mountain Biking Injuries

Knee Pain

Select an injury location on the mountain biker

What is Knee Pain?

It may sound strange but Runner's Knee is the most common knee injury in cyclists. Runner's Knee is the common term for Ilio Tibial Band Friction Syndrome (ITBFS). Runner's Knee is a painful overuse knee injury that affects the outer part of the knee. It is fairly common in cyclists due to the repetitive nature of cycling.

During cycling, where there is repeated bending and straightening of the knee joint, the IlioTibial Band can 'impinge' upon the prominent outerside of the knee and the resultant friction can lead to inflammation of the tissues.

What can you do to prevent Knee Pain?

The most important consideration to prevent knee injury during cycling is the set up of the bike. The frame should be the correct size, with 1"-2" of clearance between the crotch and top tube of the frame. In mountain bikes, this is not normally an issue as the top tube is lower. If the saddle is too high or too low then the stresses on the knee can lead to injury. The knee shouldn't be over extended when the pedal reaches the bottom of its revolution. Another bad habit is to point your toes inwards when cycling as it increases the risk of developing IlioTibial Band Friction Syndrome.

What should you do if you suffer Knee Pain?

Physiotherapy treatment is effective for most cases of IlioTibial Band Friction Syndrome. It aims to reduce the amount of inflammation using Ice Therapy (never apply ice directly to the skin) and can be assisted by anti-inflammatory medication prescribed by a doctor. Anti Inflammatory Gel may be more appropriate where anti-inflammatory tablets are not well tolerated. For those who want to continue to cycle a Knee Strap can relieve symptoms and provide support.


Ultimate Performance Patella Knee Strap - Osgood Schlatters Knee Support - Jumper's & Runner's Knee

£6.48 inc VAT

The Ultimate Patella Strap relieves patella tendon pain by applying compression where it is needed most.
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Ultimate Performance Patella Knee Strap - Osgood Schlatters Knee Support - Jumper's & Runner's Knee has a rating of 5.0 stars from 12 reviews (12 reviews)

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Ultimate Performance Runners Knee Strap - ITB Knee Band Support - Jumper's Knee Pain Relief

£15.59 inc VAT

The Ultimate ITB Strap provides effective relief against pain outside the knee associated with iliotibial band syndrome.
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Ultimate Performance Runners Knee Strap - ITB Knee Band Support - Jumper's Knee Pain Relief has a rating of 4.0 stars from 3 reviews (3 reviews)

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Ultimate Performance Patella Tendon Knee Support - Wrap Around Compression for Runners Knee - Pain Relief

£22.39 inc VAT

The three way compression provided by this strap gives relief against numerous knee complaints including arthritis, patella tendon pain and runner's knee.
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Ultimate Performance Patella Tendon Knee Support - Wrap Around Compression for Runners Knee - Pain Relief has a rating of 4.5 stars from 24 reviews (24 reviews)

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PhysioRoom Patella Knee Strap - Pain Relief for Osgood Schlatters - Knee Band Support for Jumper's Knee

£5.80 inc VAT

The patella strap is a high quality adjustable knee strap that has been designed to help provide relief from the symptoms of patella tendonitis (jumpers knee) and osgood schlatters disease.
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PhysioRoom Patella Knee Strap - Pain Relief for Osgood Schlatters - Knee Band Support for Jumper's Knee has a rating of 4.5 stars from 40 reviews (40 reviews)

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PhysioRoom Sport Knee Support - Runner's Knee & Jumper's Knee Pain Relief - Patella Strap

£8.50 inc VAT

The compression provided by this strap gives relief against numerous knee complaints including arthritis, patella tendon pain and runner's knee.
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Mueller Patella Tendon Knee Support - Wrap Around Compression for Runner's Knee - Knee Strap

£31.59 inc VAT

Relieves pain on the outer side of the knee caused by Ilio Tibial Band Friction Syndrome (Runners Knee). This patented dual action knee strap provides force above, as well as below the kneecap.
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Mueller Patella Tendon Knee Support - Wrap Around Compression for Runner's Knee - Knee Strap has a rating of 5.0 stars from 11 reviews (11 reviews)

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PhysioRoom Instant Ice Pack - Mouldable Pouch for Pain Relief of Sports Injuries - Single Use

From £0.46 inc VAT     1+ £0.76 each
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A mouldable pack that becomes an instant, single use ice pack, without the need for refrigeration.
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PhysioRoom Instant Ice Pack - Mouldable Pouch for Pain Relief of Sports Injuries - Single Use has a rating of 5.0 stars from 22 reviews (22 reviews)

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Physicool Cooling Bandage - 10cm x 2m - Cold Therapy Bandage - Pain Relief for Sports Injury - Reusable

£7.99 inc VAT

Physicool is an innovative and uniquely designed reusable strapping that combines the healing characteristics of cold therapy with the support qualities of a compression bandage. Differing from the more traditional treatments currently available, Physicool works by drawing heat away from the body to provide an instant long-lasting cooling effect which can be utilised for extended periods.
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Physicool Cooling Bandage - 10cm x 2m - Cold Therapy Bandage - Pain Relief for Sports Injury - Reusable has a rating of 5.0 stars from 7 reviews (7 reviews)

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Physicool Cooling Bandage + Bottle of Recharging Coolant - Injury Pain Relief, Reduce Swelling & Inflammation

£11.80 inc VAT

The Physicool combination pack supplies you with one specially formulated cooling bandage and one bottle of recharging coolant which will rejuvenate and refresh the dressing. Small and compact this kit is ideal for wrist, elbow and ankle injuries providing between 2-3 hours of cold therapy and compression.
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Physicool Cooling Bandage + Bottle of Recharging Coolant - Injury Pain Relief, Reduce Swelling & Inflammation has a rating of 5.0 stars from 6 reviews (6 reviews)

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Physicool Cooling Bandage - 12cm x 3m - Cold Therapy Bandage - Pain Relief for Sports Injury - Reusable

£10.49 inc VAT

Physicool is a new and unique way to instantly apply cold therapy whilst on the move, this portable and reusable compression bandage is applied quickly and easily allowing the healing process to begin immediately. By taking heat away from the body Pysicool have developed a product which differs from move traditional methods meaning it can be used for longer periods.
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Physicool Cooling Bandage - 12cm x 3m - Cold Therapy Bandage - Pain Relief for Sports Injury - Reusable has a rating of 5.0 stars from 13 reviews (13 reviews)

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PhysioRoom Resistance Exercise Bands

£2.99 inc VAT

The PhysioRoom latex bands provide light, medium to heavy resistance during training exercises and are designed for increasing strengthening exercises during rehab and sports training.
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PhysioRoom Resistance Exercise Bands has a rating of 5.0 stars from 11 reviews (11 reviews)

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PhysioRoom Resistance Band Exercise Loop

£1.69 inc VAT

These multi-coloured tubes provide four levels of resistance, ideal for progressing strengthening exercises.
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PhysioRoom Resistance Band Exercise Loop has a rating of 5.0 stars from 28 reviews (28 reviews)

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PhysioRoom Resistance Exercise Band Loop (medium) - Pack of 5

£8.46 inc VAT

These red coloured tubes provide medium resistance, ideal for progressing strengthening exercises.
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PhysioRoom Resistance Exercise Band Loop (medium) - Pack of 5 has a rating of 5.0 stars from 1 reviews (1 review)

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PhysioRoom Rehab and Fitness Resistance Exercise Pack by PhysioRoom

£47.91 inc VAT

The ultimate rehab and fitness kit, also perfect for yoga and pilates. Everything you will need for exercise or rehab following a sporting injury, for use at home.
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PhysioRoom 5.5m x 15cm Resistance Band Box - Choose between 5 Levels Of Resistance

£6.98 inc VAT

Latex Bands provide light, medium to heavy resistance during training exercises and are designed for increasing strengthening exercises during rehab and sports training.
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PhysioRoom 5.5m x 15cm Resistance Band Box - Choose between 5 Levels Of Resistance has a rating of 5.0 stars from 25 reviews (25 reviews)

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PhysioRoom Resistance Exercise Bands All Strengths 5 Boxes

£46.16 inc VAT

This resistance exercise band pack features five boxes each of which has varying levels of resistance. Each latex band measures 5.5mx15cm and can be cut accordingly to suit your preference. Latex bands provide light, medium to heavy resistance during exercise and are specifically designed to increase strength during rehab and sports training.
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PhysioRoom Resistance Exercise Bands  All Strengths 5 Boxes has a rating of 5.0 stars from 2 reviews (2 reviews)

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Mueller Arch Support Foot Strap - Plantar Fasciitis Pain Relief - Adjustable Strap

£12.70 inc VAT

An arch support designed to relieve foot pain caused by plantar fasciitis.
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Mueller Arch Support Foot Strap - Plantar Fasciitis Pain Relief - Adjustable Strap has a rating of 4.0 stars from 7 reviews (7 reviews)

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Spenco RX 3/4 Length Orthotic Insoles - Support for Fallen Arches - Metatarsal Injury & Plantar Fasciitis

£16.42 inc VAT Was £21.99 Save £5.57 (25% OFF)

The RX 3/4 length orthotic arch supports have been specifically designed to provide firm arch support to control the foot position.
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Spenco RX 3/4 Length Orthotic Insoles - Support for Fallen Arches - Metatarsal Injury & Plantar Fasciitis has a rating of 4.5 stars from 9 reviews (9 reviews)

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Spenco RX Full Length Arch Cushioning Shock Absorbing Insoles - Arch Support & Foot Pain Relief

£14.92 inc VAT Was £19.99 Save £5.07 (25% OFF)


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Spenco RX Full Length Arch Cushioning Shock Absorbing Insoles - Arch Support & Foot Pain Relief has a rating of 5.0 stars from 15 reviews (15 reviews)

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Spenco Ironman Total Support Thin Insoles - Arch Support Advanced Orthotics - Shock Absorbing Shoe Inserts

£24.49 inc VAT Was £32.39 Save £7.90 (24% OFF)

These inserts are thinner and lighter than the original Ironman Total Support insoles whilst still offering the same level of foot support and protection.
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Spenco Ironman Total Support Thin Insoles - Arch Support Advanced Orthotics - Shock Absorbing Shoe Inserts has a rating of 5.0 stars from 2 reviews (2 reviews)

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Spenco Ironman Total Support Max Insole - Arch Support Advanced Orthotics - Shock Absorbing Shoe Inserts

£24.99 inc VAT Was £29.99 Save £5.00 (17% OFF)

These inserts have a more rigid foot stability cradle which provides advanced arch support when compared to the original Ironman Total Support insoles. Featuring a number of benefits the insoles have been designed for athletes who like to participate in a number of different sporting activities.
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Spenco Ironman Total Support Max Insole - Arch Support Advanced Orthotics - Shock Absorbing Shoe Inserts has a rating of 5.0 stars from 10 reviews (10 reviews)

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PhysioRoom EVA 3/4 Length Insoles - Cushioned Flat, Low or Fallen Arch Support Insoles

£1.29 inc VAT Was £1.79 Save £0.50 (28% OFF)

The EVA 3/4 length insoles provide firm arch support, and have been specifically designed for flat, low or fallen arches.
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PhysioRoom EVA 3/4 Length Insoles - Cushioned Flat, Low or Fallen Arch Support Insoles has a rating of 5.0 stars from 6 reviews (6 reviews)

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Aircast Knee Cryo Cuff & Cooler - Reusable Cryotherapy Cuff - Reduce Knee Pain, Swelling & Inflammation

£90.89 inc VAT

Ultimate knee ice therapy. Provides 6 hours continuous cold and compression to minimise bleeding, swelling and pain.
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Aircast Knee Cryo Cuff & Cooler - Reusable Cryotherapy Cuff - Reduce Knee Pain, Swelling & Inflammation has a rating of 5.0 stars from 48 reviews (48 reviews)

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