Saddle Height and Knee Pain

I have a question for those of you who are knowledgeable about bike fit issues. Does knee pain from a saddle that is too low usually present itself while on the bike? Is it possible for a saddle that is too low to cause knee pain only off the bike?

I'm having knee problems for the first time in my life. My knee never hurts on the bike. It only hurts when I do lunges in fitness class - particularly side lunges. The pain is in the very front of the knee, right under the knee cap.

I know that I have tight IT bands. I've been foam rolling and stretching them regularly. I've also strengthened my adductors. I'm fastidious about my form on the lunges. While these activities have provided marginal relief from the knee pain, I have to wonder if something else is going on here - like a saddle that's too low.

FWIW, I've had a professional fit on my road bike but I don't ride it as often as I do my mountain bike. I had a "floor fit" done on the mountain bike by a very knowledgeable fitter. My body feels good on the mountain bike but now I'm wondering if the saddle height is causing off-the-bike knee pain.

Any ideas?

At the risk of stating the obvious, why would you do lunges to begin with? Are you going to deep? Your knee is telling you to back off. There are plenty of exercises you can do to work the same muscles without doing lunges - I have had multiple knee surgeries and gave up lunges 30 years ago.

My personal experience is that yes, the pain and swelling can be delayed. But I kind of agree with Sky. It's too easy to just be slightly off on a lunge and wind up causing problems.

Doh! I never considered that the lunges could be the problem. I assumed that a fit person with no history of knee problems "should" be able to do them.

I actually like lunges for their efficiency. We do A LOT of them in class with compound, upper body, exercises. I'm going to substitute other lower body movements for a month, though, and give my knee a break. I'll give up lunges entirely if they still make my knee hurt after the break. I'll leave my saddle height where it is in the mean time as my knee doesn't hurt during any other activities.

Thanks for the input Sky and Oak.

I second that.
You are in the same situation as me. I thought it was the running that was causing occasional knee pain, but no, it's the jumps, etc. I am doing in my training class. I tested it one week when I ran, but didn't go to the gym.
There are some things I modify or just don't do.

Yes, knee pain can be delayed on the bike but I would agree that this is not likely the issue.

If it's the lunges to the side that are the problem, you're having a problem in the frontal plan with stabilization or form. The major components of cycling motion do not occur in that plane of movement (at least they shouldn't), so they are unlikely to cause overuse injuries related to motion in the frontal plane.

This is a good overview of axes and planes of motion if you want clarification of what I mean by frontal plane motion.

Thanks for the input, Wahine. I'm happy to hear that my saddle height probably isn't causing the knee pain. I hate messing with my bikes once I find a comfy position.