WHY THIS HAPPENS
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Saddle too low — excessive knee flexion at bottom of pedal stroke
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Saddle too high — hyperextension causing posterior knee pain
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Cleat rotation wrong — fixed cleats forcing unnatural knee tracking
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Too much, too soon — rapid load increases outpacing tissue adaptation
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Single-leg imbalance — one leg overloading
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Low cadence grinding — high-force pedalling loading the patella tendon
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Weak glutes/VMO — knee tracking controlled by hip and quad muscles