Is Cycling Good For Arthritic Knees? Why?
On October 10, 2022 by Lucky WongIn fact, you should because, according to Lauren Shroyer, MS, senior director of product development at the American Council on Exercise, cycling is a fantastic cardiovascular exercise. Your heart and lungs can get stronger from cycling, and it can also help your muscles work better.
And studies show cycling may help reduce arthritis symptoms: A study published in the Journal of Rheumatology found both cycling exercise training and swimming significantly reduced joint pain, stiffness, and physical limitations, and enhanced quality of life in middle-aged and older adults with osteoarthritis (Another small study discovered that rheumatoid arthritis (RA) patients who regularly exercised on stationary bikes improved their aerobic fitness and blood pressure and reported fewer tender joints.
Another benefit for arthritis sufferers is that consistent aerobic exercise can improve mood and sleep.
It’s also practical and safe. You don’t have to worry about the weather, road imperfections, a steep hill, or if your balance is compromised when indoor cycling, in contrast to outdoor cycling. “You can also add resistance slowly, so you can gradually build up your strength,” says Schwartz.
Why Cycling Is Good For Your Knees
First, less strain on the joints. “Cycling is a low-impact exercise,” says Thus, cycling reduces impact stress on weight-bearing joints like your hips, knees, and feet. Additionally, the motion lubricates the joints, which lessens pain and stiffness. Other benefits of bicycling include:
Weight control: Inflammatory arthritis can be made worse by excess weight, which can also put more strain on your knees and other joints.
Adjustable intensity: There are many different levels of intensity for cycling. If you tend to move a little more slowly, you can occasionally coast or use the lower gears to reduce the strain on your legs. Low-intensity cycling is just as effective as high-intensity cycling in enhancing function and gait, reducing pain, and increasing aerobic fitness in people with knee osteoarthritis, according to research.
Muscle strengthening: According to Shroyer, exercising on a bike with moderate pedal resistance helps strengthen the quadriceps muscles on the front of the thighs while also promoting hip and knee range of motion. Pedaling to a lesser extent engages your hamstrings and glutes (on the back of your thigh). Your joints are supported and protected by strong muscles.
Outdoor Or Indoor Cycling: Which Is Better For Arthritis?
Both have great advantages, according to Shroyer, unless balance is an issue. “Indoor cycling offers adjustable resistance options and a climate-controlled atmosphere,” say says. If you struggle with balance, indoor bikes are safer and can help those who struggle to walk well get some aerobic exercise. “Outdoor cycling, on the other hand, offers change in scenery and naturally variable resistance,” adds Shroyer.
Do You Think Cycling Is The Best Treatment For Knee Osteoarthritis?
You may already have osteoarthritis of the knee, or you may only occasionally experience knee pain and be concerned about the best form of exercise. You’ll find some solutions in this health article.
Exercise is essential for improving your endurance and immune system. The exercise that has the least impact on the knee joint and is most suitable for people with knee osteoarthritis or pain is that exercise. Cycling and swimming are considered to be the best exercises for people with knee problems because they have a lower impact on the knee joint and therefore a lower risk of knee injury.
Therefore, cycling is a fantastic exercise for people with osteoarthritis of the knee. Additionally, cycling is a good form of exercise for people who, in some circumstances, have spondylosis with nerve root compression (and we will definitely discuss this in later articles). Cycling gently stretches and bends the knee joints, which helps to ease their movement. Cycling also strengthens the muscles that surround the knee, which in turn helps to protect it from impact injuries. Cycling thus supports knee joint health in many different ways. Cycling is also a cardio exercise. A cardio workout is known to increase cardiovascular strength, enhance sleep efficiency, and be an effective stress reliever.
Cycling’s potential to aggravate knee osteoarthritis is a subject of great concern. The answer can be both “yes” and “no”. The knee joint typically suffers only a minor impact from cycling. A gentle circular motion is also made by the joint. Cycling that is very intense—like competitive cycling, which requires standing and rapid cycling—can cause osteoarthritis conditions. The knee joint and cartilage are subjected to extreme pressure when cycling in this way. A severely injured knee will result from weak knee muscles and a weak knee joint.
Reduced pressure at the knee cap while cycling is another thing to be concerned about. By appropriately customizing the bicycle, you can achieve this. A little height adjustment is needed for the seat. The seat is in a good place when you push the pedal all the way down; your knees are only bending by 10 to 15 degrees. The seat can be shifted to either the front or the back as desired. When paddling the pedal from the very front, the knee joint should be perfectly vertical and in line with the thumb joint of the foot.
Cycling tips for beginners:
- Recommend riding using lesser effort; you can gradually extend the riding time based on your present conditions
- If there is any discomfort, stop the ride right away. Take a break and reduce your effort level for the next ride
- Stretch the muscle around your hip joint, knee joint, and ankle joint every time before and after cycling
The preferred bicycle should have these options:
- Can adjust the seat upper or lower to match your physique
- Offers bicycle gears to let you customize the effort level
- If you have neck, shoulder, or back pain, consider the bicycle with high handlebars
Taking good care of your knees today lowers your risk of developing osteoarthritis, which in turn lowers your concern for knee pain and your likelihood of needing knee replacement surgery. Greater life quality is facilitated by being free of pain in daily life.
Cycling Benefits
Your legs move through their full range of motion when you bike. According to Schwartz, this promotes the production of synovial fluid, which lubricates the joints. Your core and legs get stronger as a result, too. “When these muscles are stronger, they better support the joints and relieve some of the pressure,” says Sheena Alva is a physical therapist at the Hospital for Special Surgery in New York City.
Because of this, riding frequently can make it easier for you to move around. According to a 2021 review published in Clinical Rehabilitation, exercising on stationary bikes lessened pain and improved function in people with knee osteoarthritis (Another study discovered that people with rheumatoid arthritis who trained on indoor bikes as part of a workout program strengthened their muscles and decreased disease activity after six months.
Ready To Ride
Do you feel like pedaling now? Speak with a physical therapist or your doctor first. Consider taking these precautions to ride safely.
1. Select a suitable bicycle. Although there are various models of stationary bikes, these are the most common.
- Upright bike: Outdoor bikes and these bikes are similar. The seats are smaller, and you have to put your feet on the pedals. To grab the handles, you lean forward. “This engages your entire body,” says Alva. “For those with wrist, shoulder, or back problems, it might be uncomfortable.”
- Recumbent bike: The pedals are located in front of your body on these bikes, which also have wider seats with back rests. According to Schwartz, recumbent bikes are a better choice for people who have balance or mobility issues because they are more stable and comfortable.
- Spin bike: These upright bicycles have lower handlebars. Additionally, they have a flywheel that enables standing and pedaling. Some come with interactive screens that have teachers. Although these classes are enjoyable and inspiring, Alva advises that you must be aware of your limitations. “Pushing themselves too far is when people run into problems.”
2. Check your form. You’re on an upright bike? You should be able to comfortably reach the handlebars and the seat should be adjusted to approximately hip height. Keep your knee slightly bent while pedaling to prevent overextending it.
You can either use clip-in bike shoes or strap your shoes to the pedals. “In a full revolution, you want to push down and pull up,” says Schwartz. “Your front and back legs will be equally worked by this.” The quadriceps can only be overworked by pushing and result in a flare.
3. Start small. Aim for three to five days a week of 20 minutes of riding. “You don’t have to do it all at once,” says Schwarz. “You can sign up for five minutes at a time.” Don’t increase the resistance at first; just keep your pace slow. “You don’t even have to turn the bike on or do a full revolution,” she says. Push the pedal as far as is comfortable if you have limited range of motion, then bring it back.
The rewards are still yours. According to research, low-intensity stationary biking is just as effective as tougher stationary biking at reducing pain and boosting fitness in people with knee osteoarthritis. high-intensity cycling workouts. Increase your speed gradually once you’re at ease riding the bike. After that, try increasing the resistance.
4. Recognize when to take a step back. Stop cycling if you experience a sudden, severe pain. Before and after your ride, rate your pain on a scale of 0 to 10. You are pushing yourself too hard if the pain increases by more than two points. “Take two days off to recover,” says Schwartz, and the following time you get back on the bike, reduce your effort by 50%.
How To Choose An Indoor Bike With Arthritis
Upright stationary bicycles are similar to traditional outdoor bikes. They sit on an immovable platform and have handles, pedals, and a small bicycle seat. You exercise the same muscles on an upright bike as you would if you were riding outside, which is more of a total-body workout. The lower handles on some stationary bicycles may necessitate a forward lean by the rider. “This may be uncomfortable for people with neck, back, or upper extremity arthritis,” says You can sit more upright on a stationary bike by using one with higher handles, says Shroyer.
Recumbent stationary bikes have a larger, chair-like seat. Since you sit back into the frame and recline more comfortably on these bikes, they are less stressful on your lower back and hips. According to Shroyer, because they are lower to the ground, recumbent bikes are frequently simpler to get on and off of, though they may require much more hip mobility than upright bikes.
Spend some time on each bike at your gym to determine which one feels best to you, advises Shroyer, to determine which bike is best for you. For assistance positioning the seat correctly, consult a personal trainer.
How To Choose An Outdoor Bike With Arthritis
Fit your bike as the first step. Visit a nearby shop with your bike to make sure it fits properly. A professional can also recommend modifications to take your condition into account. For instance, the Cleveland Clinic advises having your seat elevated if you have knee pain.
A hybrid-style bike with high handlebars might be a better option if you suffer from upper body, neck, or back pain, suggests Shroyer. You can sit more upright, which might reduce pain. Outdoor recumbent bikes are yet another choice. Your hip and knee range of motion will be maximized with the aid of a professional bike fitting.
Tips Before You Start Cycling With Arthritis
Always consult your doctor first if you’ve never exercised before. Work within the confines of your joints’ current capabilities. If cycling is safe for you, your doctor or a physical therapist can advise you on how to include it in an exercise regimen that will benefit you the most without making your joint pain worse. More tips to help protect your joints:
Move gently. Warm up by initially moving your joints gently. Before engaging in aerobic exercise, you might start with range-of-motion exercises for five to ten minutes.
Get the right gear. Always wear a bike helmet, eye protection (such as basic sunglasses, if you’re riding outside), and clothing that is brightly colored when you’re riding. To protect your hands from vibration or harm if you fall, you should also think about wearing bike gloves. Before you leave, plan your route. It helps to keep you away from traffic by using designated bike trails.
Start with a brief ride. Start with a low resistance for five or ten minutes. Start out easy, then gradually lengthen and intensify your ride as you advance. Work your way up to 150 minutes of moderately intense aerobic exercise per week, or 30 minutes, five times per week. If it would be easier on your joints, you could divide that time into 10-minute segments. You should be able to converse while exercising, even though your breathing rate will increase, to know if you are in the moderate intensity exercise zone.
If something hurts, stop. According to Shroyer, pay attention to the pain. When your joints begin to hurt, stop and stretch, or shift gears to reduce the resistance on hills, for instance. “Sharp changes in intensity can add stress to the patellofemoral joint [where your kneecap meets your thigh bone] and increase inflammation in the knee,” says Shroyer. “Don’t be afraid to push your bike up an overestimated hill.” Stop immediately if you experience any new joint pain. Consult your doctor to learn what types of pain are common and when they indicate more serious conditions.
Stretch every day. You ought to continue exercising even if your RA or OA pain flares up. Simple stretches could help to lessen some of the discomfort.
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