Is Walking Or Biking Better For Knee Pain
While standing may not seem very stressful to your knees for the average person, putting all of your weight onto an injured knee through walking and running can be extremely painful. Whether you are standing at a station or bus stop, or are standing during the ride because all the seats are full, standing can be just as painful as walking in many cases.
When you ride a bike, the impact on your knees is significantly reduced:
- Since you sit on your backside when riding a bike, most of your body weight is taken off your knees and other joints and is placed onto the seat of the bike. Keep in mind that if you stand up to coast or pedal while biking, this will place the weight back onto your aching knees.
- Pedaling a bike in a circular motion has very little impact on the knees
Many bikes have built-in gears that allow you to control the amount of resistance, thus determining how hard you have to pedal your legs to move forward. By shifting the bike to a lower gear, it will be easier for you to pedal, which will inevitably give your knees a break.
Higher gears are great for getting a better workout and moving the bike forward quickly if you do not have knee pain, but the lower gears are typically better for those who have had issues with knee pain, as it is easier to pedal.
Pain In Only One Knee
Nobody is perfectly symmetrical, so we all interact with the bike in an asymmetrical way, which is made worse when the bike is not set up properly. Knee pain in one leg only is very common and in many cases, its a strong indicator that youve raised your saddle too high, because youre lean to one side and sacrifice your other leg.
How To Bike Without Hurting Your Knees
It is important to keep in mind that your knee pain will not disappear completely on your first day of riding a bike. It may take some time and additional precautions for your knee pain to decrease as you transition into biking more regularly.
The good thing about cycling with knee pain is that you can control the intensity and pressure on your knees by following a few precautions. On the other hand, if you do not pay attention to how you bike, then it can cause unnecessary pain in your knees.
1. Choose a light-weight bike
Even the type of bike that you ride can have a positive or negative impact on your knees. It is recommended that those with knee or other joint pain ride a lighter-weight bike. Added weight on the bike will increase the weight that you have to move forward when accelerating and climbing up hills. A road bike is typically the lightest bike option available, as opposed to mountain bikes.
2. Use a lower gear
It is worth mentioning that if your knees are still in pain after you have transitioned to biking during your ride, you may want to double-check what gears you are using. Make sure you are using low-impact gears if you have knee pain, at least in the beginning.
3. Avoid riding up steep hills
If you arent able to get a lighter bike and maintain a lower gear for easier pedaling, then consider taking routes that have fewer hills. For most people, riding up hills cause more exertion from the legs and therefore more pressure on the knees.
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Bike Riding Is A Great Form Of Exercise For People With Arthritis Heres Why And How To Cycle Safely
Nope, exercise is not going to make your joints feel worse. And yes, you can still ride a bike with arthritis.
In fact, you should: Cycling is a great cardiovascular exercise, says Lauren Shroyer, MS, senior director of product development at the American Council on Exercise. Cycling can strengthen your heart and lungs, as well as improve muscle function.
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 found patients with rheumatoid arthritis who exercised on stationary bikes regularly improved their aerobic fitness and blood pressure and reported fewer tender joints.
Another bonus for people with arthritis: Regular aerobic exercise can boost your mood and help you sleep better.
Being A Bit Too Loosey Goosey In The Saddle
McMullen says any time you start bouncing a lot, or have your resistance so low that you don’t have control, you’re introducing more impact.
“Hard impact at the bottom of the pedal stroke because of inadequate resistance is going to be hard on your knees,” McMullen says. “Going a hundred miles an hour while standing is going to be really hard on your knee stabilization. Moving to every corner of the bike while your feet are clipped in to one place on the bike is going to go straight through your knees as well.”
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Sudden Changes In Your Biking Habits
Sudden modification in biking habits is one of the main causes of knee pain for many riders, especially beginners. These changes could be riding for longer than you typically would or pedaling too hard or fast. It can lead to joint pain or inflammation as your muscles, ligaments, and bones cannot handle such rapid changes.
Recumbent Stationary Exercise Bike
This is also a good one for exercising and working out. It is different from an upright exercise bike in appearance but similar in function. However, the recumbent bike is great for folks with back problems especially our elderly folks that might find balancing hard on upright exercise bikes.
Pros of Recumbent Exercise Bike
- They are great for folks with back problems since you can sit comfortably and bike
- Upright exercise bikes have a larger seat, making them a good choice for elderly
- They are also more convenient, safer and comfortable to use
- Recumbent bikes are generally great for folks with physical limitations.
Con of Recumbent Exercise Bike
- It takes more space than an upright exercise bike
Both recumbent and upright stationary exercise bikes can be a good choice for arthritic knees and other knee problems as they both give low impact workout sessions. What you should go for would depend on personal preference and health conditions.
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How To Get Started With Biking When You Have Arthritis
If you’re new to exercise, try limiting yourself to “easy riding” for the first two to three weeks for example, about 20 minutes of cycling a day on a flat surface, says Dr. Garry. He recommends avoiding power work , speed work and high-intensity interval training until you build up your strength.
“People shouldn’t get off the bike and say, ‘All my muscles are absolutely beat,'” Dr. Garry says. The goal, he says, is to pick up the pace gradually, first by increasing speed , then by increasing resistance.
For the first three weeks of your cycling regimen, you’ll probably feel escalating knee pain, in part because you may be irritating parts of the joint with little-to-no cartilage, says Dr. Garry. But around the third week, the pain tends to peak, and around the sixth week, the pain de-escalates so much that you’ll have little if any pain compared to when you first started working out.
It’s important to be aware of this timeline, says Dr. Garry. Many people with knee osteoarthritis will exercise for a week or so, then stop because they’re in pain and think they’re “ruining” their joint, he says. “They don’t realize that this is a phase they have to work through to strengthen their muscles,” he says.
While there’s never a bad time to go for a bike ride, many people with knee osteoarthritis say there’s a benefit to exercising in the a.m. “Lots of my patients say they like exercising in the morning because their knee feels better all day long,” says Dr. Garry.
What To Do If Your Knees Hurt When Biking
It is important to keep in mind that your knee pain will not disappear completely on your first day of using a bike to commute. Unfortunately, knee pain will not go away overnight. It may take some time and additional precautions for your knee pain to decrease as you transition into commuting with a bike.
Even the type of bike that you ride can have a positive or negative impact on your knees. It is recommended that those with knee or other joint pain ride a lighter-weight bike. Added weight on the bike will increase the weight that you have to move forward.
It is worth mentioning that if your knees are still in pain after you have transitioned to biking during your commute, you may want to double-check what gears you are using. Make sure you are using low-impact gears if you have knee pain, at least in the beginning.
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The Benefits Of Cycling For Arthritis In The Knees
Since arthritis causes pain and stiffness in the knees, it may seem best to avoid exercise. However, the right intensity and type of exercise can actually help improve arthritis symptoms. The best exercises for people with arthritis are gentle, low-impact exercises, like cycling. Bicycling is practiced by millions of people across the globe. It is a good cardiovascular, non weight bearing exercise which helps to effectively strengthen the leg muscles and stabilize the core muscles. The repetitive motion of the knee, without constant impact, is especially great for arthritic knees since it boosts the production and flushing of fluids through the joint, lubricating it and washing away waste products. A lot of people find running to be very painful on the joints, especially running on concrete or hard pavement. Cycling offers the same aerobic benefits and is easier on the knees too. Both indoor and outdoor cycling work to treat arthritis symptoms.
Which Is Better For Arthritis: Indoor Or Outdoor Cycling
Unless balance is a concern, both have excellent benefits, says Shroyer. Indoor cycling offers adjustable resistance options and a climate-controlled atmosphere, say says. Indoor bikes are safer if you have balance problems, and can provide aerobic exercise for those who cant walk well. Outdoor cycling, on the other hand, offers change in scenery and naturally variable resistance, adds Shroyer.
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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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How To Fix Knee Pain When Biking
It is important to keep in mind that your knee pain will not disappear completely on your first day of riding a bike. Unfortunately, knee pain will not go away overnight. It may take some time and additional precautions for your knee pain to decrease as you transition into biking more regularly.
Choose a light-weight bike
Even the type of bike that you ride can have a positive or negative impact on your knees. It is recommended that those with knee or other joint pain ride a lighter-weight bike. Added weight on the bike will increase the weight that you have to move forward when accelerating and climbing up hills. A road bike is typically the lightest bike option available, as opposed to mountain bikes.
Use a lower gear
It is worth mentioning that if your knees are still in pain after you have transitioned to biking during your ride, you may want to double-check what gears you are using. Make sure you are using low-impact gears if you have knee pain, at least in the beginning.
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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.
Cause Of Pain In The Front Of Your Knees
If you’re feeling pain in the front of your knee, your powerful cycling quads are delivering too much force across your knee joint. Check your bicycle’s saddle height, saddle fore and aft, and crank length.
When you’re sitting on your seat, your leg should be straight when your pedal is at the six o’clock position. You should have a fully extended leg at that time. Adjust your seat height accordingly.
A saddle that is too far forward will cause front knee pain. The bony bit below your knee cap should be directly above the ball of your foot when the foot is above the pedal spindle.
Your front knee pain could also just come from bad form. Do not mash on your gears or attempt to climb big hills in the hardest gears of your bicycle.
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Upright Stationary Exercise Bike
An upright exercise bike is very similar to your traditional bikes. You sit in an upright position, hunching over a little and your neck slightly bent.
Pros of Upright Exercise Bike
- Low impact workout
Cons of Upright Exercise Bike
- It can give soreness of muscle, especially to the back.
- The upright stationary bike might not be a suitable one for folks with back problems
- It comes with a small seat compared to a recumbent exercise bike
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Indoor Cycling Knee Pain
Quarantine has led to a boom in the indoor cycling industry as people are staying home and socially distancing. Compared to the first quarter of 2019, stationary bike sales have increased by 31 percent.
I love the trend towards biking, indoors and out, says Jordan Metzl, MD, a sports medicine physician at the Hospital for Special Surgery in New York City.
While biking has many benefits, jumping onto an exercise bike daily when youre not used to it can have some negative resultsthe most common being knee pain. If youre riding more inside, you might have knee pain simply because your patella, or knee cap, isnt used to the loading forces from biking which is different from running or almost any other activity, explains Dr. Metzl.
Like with other sports, it takes a while to build up the proper muscle strength, and technique, to make biking pain free, he says. With an indoor bike right next to the work-from-home station, its easy to just jump on and just go, too. If your body is untrained, or not used to the loading force, it can cause pain.
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Benefits Of Biking For Your Knees
So far, we have discussed some of the potential factors that can affect your knees while biking. If you implement the above-listed ways to prevent knee pain, then biking can be good for your knees and is considered one of the best means of exercise.
Biking is an excellent way of exercising, especially for people suffering from osteoarthritis or other joint-related problems. The reason is that biking regularly can strengthen the muscles around the knees, thereby reducing damage to your knees. Besides, biking can improve your leg strength as it helps you to build up the core muscles. It can further help to prevent knee-related problems.
Treatment For Knee Pain
Dr. Heiden was an Olympic athlete and understands the risks and rewards associated with pushing yourself. Cyclists who experience knee pain can seek treatment from an experienced doctor who understands non-surgical and surgical treatment options. Your treatment may include:
- Rest and relaxation at home for minor injuries
- Pain medication
- Physical therapy
- Surgery
In addition to treatment, it is recommended that you make appropriate adjustments to your bike and riding techniques in order to avoid future injuries. Dr. Heiden will create a customized treatment plan to alleviate your knee pain and help you get back on your bike as soon as possible.
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Set Yourself Up For Success
How you set up your bike has a huge impact on knee pain and motivation. While bikes are considered low impact and great for osteoarthritis, they are still a repetitive motion. This means, if things are not aligned properly you may experience pain from overuse.
Lets make sure everything is set up for success from seat position to pedaling form.
Seat Position:
While sitting on the seat, extend one leg so that the pedal is all the way at the bottom. Pay attention to how much your knee bends when the pedal is at the bottom. Your goal is to have juuuuuust a little bend in your knee.
Things to avoid: your leg is totally straight and locked out at the bottom. This will put more pressure on your knees. Dont overcompensate though and have a significant bend in your knee, that puts more pressure on your patella
If you do not think the bend is correct the first time, adjust the seat up or down a little. Think of it as Goldilocks: a small bend in your knee is just right.
The caveat on this is if you have pain when you extend your leg too far. Decrease the range of motion a bit by sliding your seat forward. You want to work within your pain-free range of motion and slowly increase as you progress.