Is cycling good for knee arthritis?! | 3 things you need to know
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- Опубликовано: 2 авг 2024
- Is cycling good for knee arthritis? The answer is yes!
It helps your knee range of motion, helps to decrease knee joint stiffness, and helps decrease knee arthritis pain.
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Here Dr. Alyssa Kuhn, physical therapist with Keep the Adventure Alive discusses tips to keep in mind to improve your cycling experience including warming up and cooling down as well as movements to help avoid joint stiffness afterwards. Cycling whether it is on a stationary, road bike, mountain bike, or a cruiser can really help with knee endurance, strength, and power- all which are needed to combat knee arthritis pain. As always she recommends variety in your training but cycling can be something you can add, especially if you are having a hard time finding exercise that does not flare up your joint pain.
Disclaimer: this is not personalized medical advice, educational purposes only. Please seek clearance from a physician prior to starting an exercise program. If you feel faint, dizzy or ill while completing, please stop and seek medical attention if does not resolve. You understand this will be occurring in your own home where you will accept responsibility for any potential injuries.
I have the arthritis in both knees. I started riding my mountain bike a little over a year ago. I am 50 years old and was overweight. I could barely ride 3 miles without stopping in the middle of it because my cardio was so bad lol. But as far as knee pain? It was the best thing I have ever done. Now, I ride on average about 80 miles a week on my road bike. I still do mountain biking as well. I've lost over 40 pounds, which is obviously helped my knee pain. I was starting to freak out about how I was going to get cardio exercise with my knees in such bad shape. Riding a bike was the answer. It's amazing how little it hurts. You have to start slow, then increase your intensity and length of ride as you go. I basically regulate any pain that I'm having while riding with my gear selection. So get out there and try it. If I can do it, believe me anyone can lol.
That’s so awesome Carl, thanks for sharing!
Thanks for the comment Carl. It was just what I needed to hear!
Carl W was it painful for your knees at first? Then got better as you eased into?
@@mountainssea9642 For the most part it feels really good on my knees. I started mountain biking a trail that was about 3 miles long. I did that for a couple months. Then moved to longer rides. The more miles you ride it can hurt a little bit. But I adjust that with my gears on my bike. But for the most part it doesn't hurt much. Just read your body signals.
Carl that's where I'm at, I agree 100% I've been trail riding through vineyards and I love how my legs feel after a good work out and my knees feel a lot better. I hope to get to 80 miles a week like you do.
Brilliant advice thank you, a 54 year old with knee osteoarthritis. I have been active all my life and until a couple of years ago I completed the ironman triathlon and now started shotokan karate as I used to train in my teens and early twenties but started struggling with osteoarthritis. I've found that 20 mins spinning lightly is as important as brushing my teeth as it seems to help with my pain management. Keep active people, the worst thing to do is nothing with osteoarthritis. Thank you Alyssa for the videos and information and being inspirational.
Glad you are here and liking the videos!
I bought a battery assist bike a few years ago. You still have to pedal but going uphill or into the wind is much easier. When I started I could only go a couple of miles. Last year I rode 2300 miles, 14 miles a day , averaged 11pm. Lost 70 pounds and had new knee surgery in December. My recovery is much better due to my riding.
I’m 73 and live in Vermont. Nothing like Utah but we have a lot of hills. I have bad knees, not sure if it’s arthritis or something else, but I like to bike and do a lot of short rides. 5-10 miles. Used to do a lot more. I’ve done a few ‘century’ rides, but unfortunately those days are over! Great exercise and good for cardio also even at those short distances. (hills help with that). I think it’s been good for my knees. Thanks for the video.
Thank you for this video!!! And the back drop is everything!!!
Glad you liked it!! Can't get enough of the mountains!
Thank you for this very helpful information. I’m a 73 male with one knee that I tore my ACL half way through years ago. My other knee bothers me with intermittent pain on one side only. I love riding my road bike, but due to knee and back issues have limited my riding as of late. It was great to hear that my riding is good for my knees, I was worried that I was wearing them out. I will be getting involved with your helpful exercises and watching your you tube videos. Thank you, thank you for doing all this, it’s obvious you care deeply about this.
awesome I am so glad you ended up here! I hope this will start your journey to building up your knee strength and tackling your intermittent pain!
This is exactly what I was looking for. 43 yo male who was dx’d with reactive arthritis about 2 months ago that left me completely crippled and unable to walk for the first 5 weeks or so because of swollen feet and knees and ankles and toes.
I went from doing half Ironmans to not being able to do anything because of the acute pain.
Was on a high dose of prednisone to help with the inflammation but it wasn’t doing the trick so started Humira last week. Big improvements and I’m excited what the future holds and continuing to wean off the steroid.
My knees are still sore, but the swelling/fluid build up has gone done significantly.
Even though they are still sore, I really cannot wait to get back out on my bike. Think it’ll be good for continuing to heal if I start slow?
Thank you for this video!!
EXCELLENT INFO... THANK YOU VERY MUCH. !
You’re welcome!!
Cycling has made a huge positive difference in my knee health! and now that you say "Happy Cartlidge" - Great reminder to stay with these exercises.
Yay! Glad to hear it!
This is so helpful. Now I understand why I feel stiff the rest of the day after a 25 mile bike ride and know what to do to prevent it. Thank you!
yes!! i'm glad you found it helpful!
What an awesome video. Thank you for this information!!!
You’re very welcome, cheers to adventuring!
@@arthritisadventuredo you suggest using a recumbent bike for exercising painful knees?
Thx great information ❤❤
No problem!
Thanks
I was diagnosed I got arthritis on my left knee just about 2 months ago.
Bought an exercise bike so I can do exercise at home.
I do bike exercise 3 days a week, 45-60 minutes per session and do other exercises like legs strengthening, other cardio workouts and resistance exercises which I love on the other 3 days.
I feel so much better since I ride the exercise bike. It's more "low impact" than running or even brisk walking. But I'll start running again when I'm ready :)
Biking can really be helpful for the knee! So glad you are also incorporating some other exercises too!
Brilliant video thankyou so much
Glad you enjoyed it
Thank you so much for this video. I really love cycling but have been very sedentary the last couple years due to working from home & have developed some knee pain just in the past month. I want to get back on the bike & do a little low intensity riding again. I know I'll need to start slow.
Starting slow is a great way to do it and listen to your body
Everyone tells me that cycling would help with knee pain, but I find it difficult. I’m going to try again with these tops.
It can be helpful but isn’t the only thing you can do for knee arthritis. If it doesn’t feel good to you, there are other options for exercise too! You can try this one: ruclips.net/video/t-hEIomHaAU/видео.html
this is so helpful and encouraging i cnat hardly even believe it. my uncle is reluctant to go cycling B'cuz he's afraid it might be bad for his arthritc knee? i'll share this with him. thanks for caring Alyssa!
Thank you for watching and glad it was helpful.
Cycling doesn't pain me or hurt my knees because i have arthritis, thankyou ma'am.
Hi ya Dr. Kuhn. I'm a 50 year old female at 5'9 about 150ish. Until about 3 years ago I was a runner, at my peak doing 50+ miles a weak. I had a strange step on a treadmill and 2 months later had to get my knee scoped. Well, my meniscus was shaped like a dinner plate (a birth defect) and the surgeon had to manual shape my meniscus. I do have almost all of my range of motion back. I can run for about 2-3 weeks then pain in that knee is too much (my guess is from impact). I recently bought a C7 bowflex bike in hopes of working back to a 50+ mile level of intensity and fitness ( I miss it horribly for the emotional benefits as well). I'm not really worried about sitting on a bike and moving my legs at a low resistance. I'm worried about knee pain and swelling after those 1st few weeks, during a ramp up period toward a much more intensive endurance based workout program. Do you have any suggestions for reducing the chance for flare ups or suggestions if I start to notice some swelling or begin to have pain?
Hi! Here are some tips on how to manage flare ups: 5 things to OVERCOME JOINT PAIN FLARE UPS | Dr. Alyssa Kuhn
ruclips.net/video/3PjYSy3kFaw/видео.html
Thank you for this - and all your info. I just found you yesterday and I finally feel like there’s hope for me! I am curious if the peddling machines made for under a desk, or sitting in a chair will also be beneficial. People have been telling me about this machine called the “Scoop” which is more lateral pedaling, I guess. Are any of these beneficial? Thank you!
I have tried the Scoop and find it is a little hard to use because it keeps sticking and doesn’t pedal very fluidly. If you are able to tolerate standing exercise that may bring you more benefit than lateral pedaling
Dr. I also use Tart Cherry Juice/pills for the inflammation as well it works for me.
that is great to know, thanks for sharing!
It's low impact until cyclocross season starts!
Love your work Dr, I train men 50 Plus and this is a chronic issue....love Spinbikes, bikes etc. Any supplements having any success???
thank you so much! Knee arthritis is definitely very common. I don't do a ton with supplements but I have clients that take Tumeric and have success!
Hi Alyssa!
What are your thoughts on uphill cycling / standing cycling? I am use to doing intense cardio, getting my heart rate over 180 bpm and since having knee problems, I can’t find an exercise where I can maintain my cardio fitness and it’s taken a toll on my overall well-being.
Thank you
How does cycling compare to the 2024 fashion of using the sledge for knee rehab? Both push and pull. I work out 4 times a week and not sure if I should just do cycling 4 times a week or mix it up with the sledge. I know the easy answer is to say mix it up but I have tried sledging in the past and didn't notice any benefits from it. I did get hot and sweaty and my legs warm so I guess the benefit was blood flow but bit sure if the bike is better bang for buck. Thoughts?
Is cycling advisable for peteofemural osteoarthritis
I am diagnosed with pes aneserine bursites. Can i do cycling ?
Want to try cycling for my osteoarthritis in my right knee... but, as soon as I start a bike ride (almost instantly) my hip flexors are so tight it feels like I already rode 10 miles. I've been trying to work on my glutes and stretching but nothing seems to help my hip flexors and IT band tightness. Any recommendations?
Is there a specific height at which I should fix the seat while using my static cycle at home
You usually want it about hip height where you don’t feel like you’re reaching to the bottom of the pedal when your leg is all the way straight. You should have a slight bend in your knee when the pedal is all the way down, if that makes sense.
Dr when I start cycling , my knee get worse and Dr says it’s not good for knee ! I am confused now
Can we use knee sleeves during cycling to prevent knee pain.?
They can be helpful as long as they don’t restrict range of motion!
I have very achy-arthritic knees. I love cycling and wanted to ride more in order to lose weight so I started riding again 3-4 days a week. My knees do ache during my rides - but I just soldier on. Do you think my cycling will accelerate the arthritis/degeneration of my knees ?
If cycling causes significant pain or you notice significant pain after the ride- there are a few factors that can make a difference: the time you’re riding, how often you’re riding during the week, and the repetition. I do recommend adding some movement variety before the tide to help with the aches.
What about using elliptical machines. Would they give you the same benefit?
They don’t take your knees through the same range of motion but they can be helpful
@@arthritisadventure Thanks
I find using a exercise stationary bicycle helps arthritis a lot in your knees it's only when you sit down a lot and you try to stand up it's sort of difficult and you have to have someone need to help you or a walking cane to help you get up so I think exercise has a lot to do with keeping your arthritis without giving you a major problem also doctors are good if you could find the right one they have new medication that helps your joints with arthritis it works but it's also expensive a lot of insurance companies won't pay for it not the good ones anyway
These are all great points, thanks for sharing!
I am.a.road.cyclist with osteoarthritis I wondered if I should be clipping in or allow the freedom without?
They both are pretty similar in the mechanics aside from clipping in, of course, it is more difficult to get out. So it’s really what you feel comfortable with.
hi, thanks for this video! i have knee swelling, i have psoriatic arthritis. can cycling actually reduce the swelling? and is there a optimum cadence? i usually ride around 75-88rpm, not sure if that makes any difference. thanks so much in advance.
it depends on the reasoning for the swelling. Some swelling can be caused by overactivity- if this is the case, reducing the volume of the activity may be beneficial.
@@arthritisadventureHi i have osteoarthritis and i’m worried i’m over training , i have dropped to two sessions on a what bike and do all over exercise three times a week , focusing a lot on glutes . I have only recently been diagnosed but i have aches in my knees a lot and i’m worried i’m over training
is it ok to cycle with bone on bone knee oa
It depends on how it feels for you! For some it’s okay!
But I only get real pain from my knee arthritis when I cycle! No problem running, walking, hiking or eliptical exerciser, just cycling.
is cycling good for meniscus too ? please reply 😭
it can be as long as it feels good to you and doesn't flare pain
You know I love you but I think your wrong when u say one of those desk bikes don’t work . All u have to do to get that big bike motion is move closer to the floor bike. It wii give u that range of motion your talking about particularly for beginners who have a lot of pain in there knees.
It can certainly be a great place to start! But does require some progression to get further ranges of motion
So, is an elliptical beneficial for a 78 year old recently given a steroid for a kneecap contusion…..and just happens to have Osteoarthritis?
Cycling caused my arthritis. Never ride a bicycle. Stationary bicycles are entirely different.
cycling doesn't usually cause arthritis. I totally agree recumbent bikes and actual bikes are set up different, they stress the joints in a different way.
@@arthritisadventure It caused my arthritis. I was probably doing it wrong.
@@arthritisadventure I have started outdoor cycling in an upright position the past 2 months averaging 18-20 miles 3x a week. Coincidentally, I just passed my 49th bday and haven't been doing active sports for the past 20 years except housework, leisure cycling and walking. Hence, am wondering if cycling has triggered my knee arthritis? I starting to have morning stiffness pretty badly on my knees. Thank you
With all due respect and as a patient with arthritis, your statement has no substance and I doubt it came from your rheumatologist. Please remember that the person who makes these informative and helpful videos is a doctor and those of us living with this condition are grateful that she is giving us tips and advice to help us stay active . I do hope you are doing better but your unsolicited advice is just ignorant .
Helps my back as well. You are great sweetheart thank you!!!!
I have bone on bone knees problem,.is cycling good to my knees if I incorporate this activity to my regular workout activities?