Why Cycling Is Good for Your Joints

“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.

Other benefits of bicycling include:

Weight control: Excess pounds can exacerbate inflammatory arthritis, as well as put increased pressure on your joints, particularly your knees.

Adjustable intensity: Bicycling can be done at a wide range of intensities. If you tend to go a little slower, you can coast once in a while, or use the lower gears to ease the burden on your legs. Research has shown in people with knee osteoarthritis, low-intensity cycling is as effective as high-intensity cycling in improving function and gait, decreasing pain, and boosting aerobic fitness.

Muscle strengthening: When the bike’s pedal resistance is moderate, it not only promotes range of motion at the hip and knee, but also strengthens your quadricep muscles (on the front of your thighs), says Shroyer. Pedaling works your glutes and hamstrings (on the back of your thigh), to a lesser degree. Strong muscles help support and protect your joints.

Tips Before You Start Cycling with Arthritis

If you’re new to exercise, it’s 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 you’re riding outdoors, always wear a bike helmet, along with eye protection (like simple sunglasses) 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 (that’s 30 minutes, five times a week). You can split that time into 10-minute blocks if that’s 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.

Stretch every day. If you have a flare of RA or an increase in OA pain, you should still stay active. Some simple stretching may diminish some of the pain.

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