I'm 60 years old. I ride a Trek FX-2. I only ride about once a week for 20-30 miles. Usually when I get close to about 20 miles my right knee starts to get sore. If I stand up and pedal it will temporarily go away but comes back within minutes. It is a bit like a grinding sensation. I spent about 40 years milking cows with a lot of ups and downs from a kneeling position. Does anyone have any recommendations or any exercises that might help me avoid this problem. Thanks.

I used to have a similar problem (I'm 59). I found that raising my seat slightly helped. Also, riding more helped.

Sorry guys I'm just a youngster as I'm only just about to turn 50 but I do have cacked knees with not much synovial fluid from a blood disorder.......

Very rough rule of thumb is that pain in front of knee, raise seat, pain in back of knee , lower seat. Of course then you have to look at back/forward/angle adjustment too.

It's taken me about a month to get my new saddle just right. At one time I had pain in my left knee but my right knee was fine. So I took the seat up and then the pain just migrated to my right knee so just taking it down a little bit helped sort that out. I've just been micro adjusting it every time I ride and find an "issue".

A micro-adjust up or down or forward or back or angle can make all the difference

Last time out I did raise the seat a little. I ended up getting some pain in my left knee also, which was unusual. We were riding into quite a bit of wind. I thought that was part of the problem. I will lower it again next time. Thanks

An exercise a doctor showed me: I lay down on the floor and lift my leg (straight with knees "locked") up about the size of a can of soup. I move my leg up and down. I can do that like 40 seconds each leg.

I get knee pain when I have a saddle set too high, find the sweet spot and it goes away.

Play with your seat height, and remember small adjustments(1/4 inch or less at a time).

Adjust the seat height along your ride, until things feel right.

Also make sure you're not "grinding" your knees by pedaling > 60 cadence in a high gear when you can easily downshift to get to a good cadence (~90).