Knee pain at night

Title:
77-Year-Old Male with Night-Time Right Knee Pain After Recumbent Bike Use

Post Body:
Hello,

I'm a 77-year-old male in reasonably good shape. I’ve been doing regular fitness activities five days a week, including:

30 minutes on a recumbent bike

100 machine crunches

Light upper body work with 15 lb dumbbells

About 10 days ago, I started experiencing persistent night-time pain in my right knee. It’s not severe, but it’s uncomfortable enough to affect sleep. The pain is mainly when I’m lying down or at rest — it doesn’t bother me much when I walk or do normal daily activities.

I suspect it may be from overuse or poor positioning on the recumbent bike, since that’s the most repetitive motion I do. I’ve stopped using the bike for now and am trying rest, ice, and elevation in the evenings, which offers some relief. No major swelling or instability, just discomfort deep in the joint.

Has anyone had a similar issue?

Could this be related to joint inflammation, tendon strain, or maybe early cartilage wear?

Would adjusting the seat angle or distance help, or is a break the best remedy?

Did anyone find that physical therapy or specific stretches helped?

I’m hoping to return to cycling and regular exercise without worsening the condition. I'd appreciate any thoughts or advice from others who’ve experienced this kind of pain.

Thank you!