Riding Too Much Too Soon
When youre getting into cycling either as a hobby or you start to commute to work, your knees will experience some strain. This is normal, especially if you havent done much exercise before.
Pedaling too hard, too far, too soon is the most common cause of knee pain for beginners. Your bones, ligaments, and muscles can handle long distances and hard pedaling if they get used to it in a gradual way.;
Tight and inflamed ligaments, especially IT band is a sure sign for beginners that they did too much too soon. If this is your case, you need to take some time to recover in order to prevent further and worse injuries. Recovery is an important part of exercise, and initially, longer recovery periods are required.
For example, if you bike commute 6 miles or more each way, its best to start off cycling one or two days a week and add another day every two weeks. It also helps if you start off slow and build up speed over time.;
Cycling Modifications For Patients With Arthritis In The Knee
Specific modifications can be done in the bicycle to make riding easier and more comfortable for arthritis patients with knee pain.
- A recumbent bike is a good choice for arthritis patients since this bike puts almost no weight on the upper body and the seat also has back support.
- Since mounting and dismounting the bike can be difficult for arthritis patients, these people can use a unisex frame rather than a high-bar frame, or can lay their bike on the ground, step over it, and then lift the bike up.
- Newer technologies, like automatic shifters built into the pedal mechanism and electronic brakes and shifters, can make cycling accessible for many arthritis patients.
Bicycling As Exercise For People With Osteoarthritis
Low-impact exercise is an ideal activity for people with osteoarthritis.Low-impact activities, such as swimming, walking, and bicycling, are less stressful for weight-bearing joints, especially the spine, hips, feet, knees, and ankles. Running and jogging are examples of high-impact exercise.
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Tips Before You Start Cycling With Arthritis
If youre new to exercise, its always smart to first talk to your doctor. Consider the current limits of your joints, and work within those limits. Your doctor or a physical therapist can help determine if cycling is safe for you, and how to incorporate it into an exercise plan that gives you the most benefit without aggravating your joint pain. More tips to help protect your joints:
Move gently. Move your joints gently at first to warm up. You might begin with range-of-motion exercises for five to 10 minutes before you move on to aerobic exercise.
Get the right gear. If youre riding outdoors, always wear a bike helmet, along with eye protection and brightly colored clothing. Also consider bike gloves to protect your hands from vibration, or from injury if you fall. Map your route before heading out. Dedicated bike trails help keep you separated from traffic.
Start with a short ride. Begin with five or 10 minutes at a low resistance. Go easy at first, then gradually increase the length and intensity of your ride as you progress. Work your way up to 150 minutes of moderately intense aerobic exercise per week . You can split that time into 10-minute blocks if thats easier on your joints. To determine if you are in the moderate intensity exercise zone, you should be able to carry on a conversation while exercising, though your breathing rate will be increased.
How To Cycle With Knee Arthritis
There are two types of bicycles you can use to cycle if you have knee osteoarthritis: a traditional bicycle or a stationary bicycle. Traditional bicycles are usually used outdoors, but you can buy a piece of equipment called a bike trainer that allows you to use the bike indoors. Stationary bikes are used indoors, and are often found in gyms.
People who are severely impaired or have obesity may want to use a stationary bike rather than a traditional bike, at least at first, says Dr. Andonian. “If stability and balance are issues, a stationary bike often gets rid of that problem,” he says.
You can also use a recumbent bicycle, which has a reclined seat; these also tend to be good options for people who have limited mobility or who are new to exercise, he says.
“Recumbent bikes are usually lower to the ground and can be more comfortable for people to get onto,” says Dr. Andonian. “An upright bike requires a little bit of mobility and balance.”
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Benefits Of Cycling For Arthritic Knees
Workout, including cycling, can play a fundamental part in lowering arthritis symptoms. It can help maintain knee joint movement and enhance leg muscles. Professionals encourage using methods of exercise that prevent putting weight on the knee joint, such as stationary cycling. Consult your doctor or a physiotherapist before proceeding with workout that might have an influence on arthritic knees.
Use Low Impact Exercises To Prepare
If you are barely able to move your knees without pain, consult your doctor or physiotherapist before you consider riding an e-bike. They may suggest yoga, swimming, or other low-impact exercises, to strengthen your muscles and alleviate your pain. These exercises may help exponentially in preparing you for your e-bike.;
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Tips While Cycling For Health Purposes
There are further ways to reduce your risk of pain from cycling or injury.
1. If your hands get sore in the same position, switch it up!
Adjust so your upper body doesnt experience any discomfort and you avoid shoulder and neck pain while cycling. Small adjustments go a long way toward improving posture and whole body health.;
2. Relax your grip.
Are you wondering why your hands or wrists are getting sore? You may be gripping too hard. Relax your hold on the handlebars to avoid cycling pain in these joints. This applies to both outdoor cycling and indoor exercises.;
3. Avoid moving your hips from side-to-side.
Your hips and core should remain relatively stable and engaged throughout the biking movement. Dont allow your body to flail from side to side. Activate your core and stabilize it. When performing core exercises, this is essential.;
How Long Should I Ride The Exercise Bike
While this answer differs from person to person, it can be noted that every ride should begin with a 3-5 minute warm-up and end with a 3-5 minute cool-down.
This will help transition the joints from sedentary to active and back. As you continue to progress, you may find yourself on the bike anywhere from 30 minutes to an hour 3-5 days a week.
Remember, recovery is also necessary to increase progress so avoid hopping on the bike for 60 minutes 3 days in a row.
When used properly, the stationary bike offers a multitude of benefits not just in the knee, but for our overall health. When walking or jogging becomes too much, and traditional strength training methods seem too intimidating, hop on a bike and start cruising.
Eventually, youll experience stronger legs and more!
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Use A Stationary Bicycle First
A recurring suggestion, from both professionals and patients alike, is to prepare for e-bike riding by using a stationary bicycle first.
Riding a stationary bicycle allows you to get used to the motion of cycling without putting any strain on your back or hips. This will help build up the muscles in your knees to better support your joints while riding your e-bike.;
If you have had a knee replacement, ask your doctor when it is appropriate to begin exercise. Patients have stated that you can likely begin with the recumbent bicycle two weeks after knee replacement surgery and can begin riding your e-bike six weeks after.
However, it is imperative to keep up with all your appointments and exercises that have been prescribed by your doctor and physiotherapist. Ultimately, you must listen to your own body and determine what your own boundaries and limits are.
The 3 Best Stationary Bikes For Arthritic Knees
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If you have arthritic knees , an at-home exercise bike could make a huge difference in your life.
The low-impact range of motion that comes from the smooth, pedaling motion on a stationary exercise bike is perfect for rebuilding muscle in the legs and knees, improving joint health, and keeping you safe while working out.
But there are a lot of things to consider before you run out and buy just any old exercise bike.
Lets take a look at my full guide to buying the best stationary bike for arthritic knees.
- Best Overall Stationary Bike: Schwinn 270 Recumbent Bike
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Is An Exercise Bike Okay If I Have Bone On Bone
For people with osteoarthritis, a recumbent stationary bike may be a better option than an upright stationary bike.
A recumbent stationary bicycle is equipped with a larger, chair-like seat that allows the rider to sit back and rest their spine. The pedals are typically located toward the front, and the hand-grips position requires less reaching for a more comfortable experience.
This type of set up may make the difference between exercising and not exercising for those struggling with bone on bone.
Style And Type Of Exercise Bike
You need to know the type of bike you need. You can choose between an upright and recumbent bike. Dont just make purchase decisions based on what you read about these types of bikes. We advise you to contact your fitness trainer.
We believe your trainer will advise you better on the type of exercise bike that is more suitable for your fitness goal.
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Tennis Jogging And Even Golf Are Tougher On Replaced Joints Study Finds
THURSDAY, March 6, 2008 — The thousands of Americans who undergo knee replacement surgeries each year may want to put away their tennis rackets and get back on their bikes, a new study shows.
Biking and treadmill walking appear to be two of the gentlest exercises for those who have had a knee replaced with an artificial joint, researchers found, while higher impact sports such as jogging and tennis generated higher forces on new knees, according to study author Dr. Darryl D’Lima, director of the Orthopaedic Research Laboratory at Scripps Clinic, in La Jolla, Calif.
More surprisingly, golf swings were also tough on the knees, although D’Lima was quick to point out the swings make up just part of the exercise in a round of golf.
He is scheduled to present his research Thursday at the American Academy of Orthopaedic Surgeon’s annual meeting in San Francisco. The study was initiated by Dr. Clifford W. Colwell, director of the Shiley Center for Orthopaedic Research & Education at Scripps.
An estimated 478,000 total knee replacement surgeries, called total knee arthoplasties , are done in the United States each year, according to the researchers. In the surgery, the original joint is replaced by one made of various materials, such as plastic and metal.
A year after their surgery, each of the four patients jogged, played tennis, did golf swings, walked and biked while the forces to their knee area were measured.
Other details on the results:
How To Use A Stationary Bike To Reduce Knee Pain
Home » How to Use a Stationary Bike to Reduce Knee Pain
Looking for a low impact option to strengthen your knee muscles while reducing pain and inflammation? Then the best course of action may be to hop on a stationary bike for knee pain reduction.;
Our bodies crave quality movement!
So much so that several phrases have popped up in health & wellness communities across the globe. Terms such as motion is lotion, rest is rust, or use it or lose it have all come about to mean the same thing.
We need to move to stay healthy! But what if that movement is painful? Common activities like jogging or even walking can be too hard for our joints to handle. However, there is another option:
The Stationary Bike.
Stationary bikes provide an excellent alternative for those unable to walk, jog, or perform traditional strength exercises.
However, there are several things to remember when using a stationary bike on your journey to healthy knees.;
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Best Overall Stationary Bike For Arthritic Knees: Schwinn 270 Recumbent Bike
Overview:;For a true do-it-all stationary bike, check out the Schwinn 270.
One of the best names in home fitness, Schwinn has packed this bike with features and quality construction. Its not the cheapest bike on this list, but is a fantastic value for anyone who wants a top of the line product.
Why I Like It:;The on-board computer on the Schwinn tops the others on this list, with much more customization available, including apps to track all of your workout progress and integrations with things like MyFitnessPal.
There are over 20 different difficulty settings on this bike, making it a great fit for beginners and advanced riders alike. The seat design is incredibly comfortable, making the bike a joy to sit on for long stretches of time.
A built-in face-fan keeps you cool while you workout, and built-in speakers can play music from your phone.
Overall just a fantastic design.
Potential Drawbacks:;A bit pricier than other options on this list. Assembly may take over an hour. Quality of built-in speakers less than ideal.
Built-in calorie counter may not be accurate.
Biking Is Great For Your Joints
Outdoor or indoor, cycling is one of the most effective workouts for people with arthritis. The continuous motion thats part of cycling is very helpful for arthritic joints, says Joseph Garry, MD, an associate professor in the division of sports medicine at the University of Minnesota.
The more the joint moves through its full range of motion, the more synovial fluid is produced. This lubricates the joint so you move more easily the rest of the day. And its effective whether you break a sweat or take it easy.
When good weather is calling, then its a great time to get started for the first time or back to your regular routine. ;If you dont exercise regularly, start with 10 minutes of cycling at a low resistance, and gradually increase resistance, time and frequency, says Dr. Garry. Your goal should be 20 to 30 minutes of cycling a day.
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Best Exercise Bike For Arthritic Knees: Top 7 For Bad Knee
Updated on By Norman
Exercising the knee through stationary bike is one of the best ways to strengthen weak knees and manage bad knees such as arthritis, torn meniscus, torn ACL, cartilage and ligament tear, and other bad knees condition. Getting the best exercise bike for arthritic knees is a great way to manage osteoarthritis more prevalent in seniors.
Furthermore, exercise bikes are working out equipment suitable for home use. They help in toning your body, burning out fats, strengthen the hearts, lungs, and even help you sleep better. Therefore, as much as it helps to strengthen your knees, it is of great importance to the overall health of the user.
In this article, we discuss and answered every question you might have about exercise bikes, types, what to look for in a good stationary bike, and suggest some of the best stationary bikes available to purchase.
Best Exercise Bike with Screen: NordicTrack Commercial Studio Cycle
Is Biking Good For Knees
Why Cycling Is Good for Your Joints Number one: less joint stress. Cycling is a low-impact exercise, says Shroyer. This means that cycling limits impact stress on weight-bearing joints, like your hips, knees, and feet. Plus, the movement helps lubricate the joints, which reduces pain and stiffness.
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Use It To Complement Your Routine
It takes a while to form a habit! One of the best ways to help you consistently use a bike is to add the exercise into your routine!;
Find a time of day that you can consistently ride. Morning person? Great! Night owl great! As long as you feel motivated at that time, it doesnt matter when you bike.
Another tip is to add biking to a workout routine youve already been performing at home!
If you are already performing additional rehab, consider using the stationary bike to assist your other daily corrective exercises to help boost the benefits of both!
What Is Best Exercise For Bad Knees
The Best Exercises for Bad Knees. The most effective way to alleviate pain in your knee joints is simply to get moving, Woods says. Walking, water aerobics, cycling, swimming, yoga, and strength training all help improve the symptoms associated with arthritic knee pain and knee pain in general.Jan 24, 2019
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Are Certain Exercises Easier On The Knees
Water aerobics are often suggested when recuperating from sore joints.
Although the water can have a soothing, buoyant effect on your knees, Bell says its unlikely to produce enough resistance to strengthen the surrounding muscles.
If you really want to create enough resistance to make a difference, land-based exercises ultimately are what you need, she says.
Some of her favorites include cycling, at moderate or high intensity, and strengthening exercises like Pilates.
You may be able to get more out of a low-impact workout by incorporating weighted elastic bands or free weights into your routine.
You may also find it beneficial to wear a knee brace while exercising.
If you havent already, talk with your doctor about whether this is a good option for you. They can make specific recommendations and advise you on best practices.
Youll likely experience mild soreness when exercising, especially if you havent exercised for a while.
When planning your routine, be sure to keep the level of intensity reasonable.
Your doctor or physical therapist can provide a personalized recommendation suited to your needs.
The dose of exercise should be enough to produce a difference, but not so much that you become injured or discouraged.
If you experience any of the following symptoms, stop exercising until you can see your doctor:
If the pain persists, resist the temptation to mask it with pain medication, Bell says. You want to find out the underlying cause of the problem and fix it.