Part 1: Hi Lindsay- Cycling might bring some undue tightness to the attachments at the knee. Without seeing you, I have a few things you should check/try. 1. Adjust your feet so they are a comfortable distance from your body.. ideal for many (but not all) is a bit less than a 90 degree bend at the knee.... more or less of an angle can transfer more strain to the knee. Find the comfortable position for you. 2. Make sure that the peel is being initiated with a deep pelvic tuck, plenty of glute engagement and hamstrings are doing most of the supporting, less quads. If you think of the weight in your feet being shifted more towards your heels and lighter in your toes, this should engage the hamstrings appropriately. For even deeper hamstring engagement, feel as if you are trying to slide your heels closer to your head.
Part 2: 3. Your Iliotibial (IT) band may be tighter than normal, common in runners and cyclists. Below is a video of 4 basic stretches for this area. 4. Be aware of your feet as you move through the exercise. Are they calm and quiet without pronating or supinating, or are they lifting, shifting and moving? Calm and quiet will be a sign that the work is being done in the upper leg and torso, where it should be. Let me know if any of that helps, or if it doesn't! Iliotibial Band Stretches
Thank you for the advice Layla. All points have helped. My feet were narrower than hip sockets so that was a big part of the problem. Still, l think my IT band is tighter than it should be so the exercises are helping. Your help is much appreciated.