Cycling is an effective cardio workout with moderate intensity that’s particularly suitable for people experiencing knee pain, as it strengthens the muscles that support your knee joint and can relieve associated symptoms.
Moderate pedalling promotes hip and knee range of motion while strengthening quadriceps (front of thighs) through pedaling. Gluteus maximus and hamstring muscles also benefit from regular pedalling sessions; strong muscles help support knees by decreasing pressure on them.
Strengthening Muscles
Cycling is an effective workout that strengthens legs and core muscles while supporting joint health and maintaining joint stability. Pedaling engages quadriceps (on the front thighs) and hamstrings (back of thigh) as well as other leg muscles to build strength without overstraining the joints.
Cycling promotes knee movement through its full range of motion, which aids the body’s natural production of synovial fluid that lubricates joints, according to Dr. Garry. Cycling may help reduce symptoms associated with arthritis and osteoarthritis while simultaneously increasing mobility in knees, ankles and hips.
As with any new workout program, starting slowly and building intensity gradually is recommended; however, research indicates that low-intensity cycling can be just as effective in terms of improving knee function and relieving pain as high-intensity exercise. Make sure to monitor pain levels prior to and following every workout session; stop if sharp pain arises suddenly during or immediately following.
Increased Range of Motion
Cycling is a low-impact exercise, meaning it won’t put extra strain on weight-bearing joints like your knees and hips. Furthermore, pedaling helps lubricate joints while relieving arthritic pain according to a 2021 study published in BMC Musculoskeletal Disorders.
Mobility, or the ability to move a joint through its full range of motion, is integral to overall health. If mobility is impaired, this can lead to conditions like adhesive capsulitis and contractures which limit joint movement due to scar tissue build-up and inflammation limiting its movements.
Cycling can increase and maintain your current level of mobility, especially if you focus on developing proper posture while riding, using gearing that relieves pressure, and taking an anti-inflammatory supplement like Move Free Ultra with Omega-3 Krill Oil & Hyaluronic Acid for added joint support* while riding.
Lower Risk of Injury
Cycling not only strengthens quadriceps, hamstrings and glutes but it can also improve balance, flexibility and coordination – which in turn reduces stress on knees and other joints. When riding either on a traditional bicycle or stationary bike, gradually increase intensity so as not to cause injuries or discomfort; having an appropriate bike for safety and comfort purposes is also key; make sure your seat adjusts such that legs do not bend too far forwards while feet remain directly over pedals so as to decrease stress on your knees.
Biking may not seem like the obvious choice when dealing with arthritis or osteoarthritis, but it’s an exercise that can significantly improve joint health, mobility and muscle strength without placing extra stress on joints. Before embarking on any new exercise regime it is wise to consult your doctor; they may suggest modifications or refer you to physical therapy specialists who can teach how to cycle safely.
Reduced Stress on Joints
Cycling at moderate intensity puts minimal strain on knees and other weight-bearing joints, and makes for an excellent way to increase intensity without overexerting yourself – simply adjust speed and pedaling resistance as desired!
Cycling requires engaging your core muscles to remain balanced and upright on your bike, strengthening quadriceps (located at the front of your thighs) as well as glutes and hamstrings through pedaling. Such exercise also provides support to and protects joints of your lower body from stress; which in turn may experience less strain.
Movement helps lubricate your joints, particularly your knees. Cartilage does not receive its own blood supply for nutrition; so joint fluid must do double duty. Exercising can lubricate and lube joints to avoid friction that could otherwise cause pain or stiffness; furthermore, exercise increases endorphin production to act as natural painkillers in your brain.https://www.youtube.com/embed/P4TNLTHQ5s8