230. Strength Training for Pain-Free Knees

Feeling knee pain on the bike (or in life)? You’re not alone, and it doesn’t have to be your norm. In this episode of Making Shift Happen, Jen breaks down why knees hurt (even when your bike fit is fine), why isometric strength training (like wall-sits) is a powerful tool, and how supporting hips and ankles will give your knees the backup they deserve. You’ll learn: Why knee pain shows up for cyclists and what real causes are (it’s not just your saddle height) How isometric wall-sits and other iso exercises reduce knee/tendon pain and build resilience (evidence included) How to structure your off-season strength and mobility plan for pain-free knees next season Why the upcoming #ShredStrong program (starts Nov 3rd – details below!) is the best way to build the strength system your knees demand Check out these other relevant episodes: This episode also includes the link for the free PDF on bike fit: 219. MTB Gains: Strength Training Secrets with a PT Who Rides  155. Combining Bike Fit and Physical Therapy with Natalie Colins, DPT Research referenced in this episode: PMID 31033611  DOI: 10.2147/OAJSM.S136653 #ShredStrong: Our Fall Cycle Starts on Monday, November 3, 2025! #ShredStrong is my year-round strength training program for mountain bikers and gravel cyclists. You can join any time you want, but we’re starting the main Fall cycle in November! Learn more about the program and sign-up HERE!  Do You Want a Coach to Help Make Training & Nutrition Easier and Simpler for You? Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your health, then apply to work with me by clicking here. I work with people just like you, and can get you results faster.