If you don’t want to deal with joint pain as you get older, taking care of your knees is key! Along with eating right, exercise plays a huge role in keeping them healthy. So, make some time for it! One of the easiest and most effective ways to do this is cycling. Even cycling for just 10-15 minutes a day can make a difference. Not only will your knees thank you, but your whole body will stay in shape, too.
To solidify this point further, doctors also recommend cycling to keep your knees healthy as it strengthens the knee muscles and allows you to move without support, even in old age.
According to a survey by the Indian government, villagers tend to have stronger, more active knees for a longer time compared to city people. Why? Because they walk or cycle regularly! In contrast, urban residents often rely on vehicles, even for short trips, which means their knees get little to no exercise.
In this blog, we will discuss how cycling can be a game-changer for your knees and help relieve pain around the joints. We will also answer the question of whether walking or cycling is better for the knees and give you some other exercises to help relieve knee pain.
Table of Contents
- Should You Cycle With Knee Pain?
- Benefits of Cycling For The Knees
- What’s Better For The Knees: Walking or Cycling?
- Other Effective Exercises For Painful Knees
- Expert’s Advice
- The Final Say
- FAQs
- References
Should You Cycle With Knee Pain?
Cycling is one of the best forms of cardio for overall knee health, and its low-impact nature makes it a popular suggestion for many people recovering from knee-related injuries.
Cycling strengthens the muscles around the knees and takes stress off the knees. The knee joint also responds positively to fluid cycling and non-load-bearing properties. Pedalling while cycling flexes and stretches the knee joints to facilitate movement and build strength and muscles around the knee. This strengthens the muscles around the knee, providing support and reducing the stress on the joint, which can alleviate pain over time.
Experts agree that exercise helps strengthen knee cartilage, and cycling is particularly beneficial for those with arthritis — you should try these knee exercises for arthritis. Interestingly, low-intensity cycling is just as effective as higher-intensity cycling in reducing pain, emphasising that consistent movement is key to relief.
Also Read: Is Cycling Good For Weight Loss? Here are 10 Benefits Of Cycling And Tips For Losing Weight Fast!
Benefits of Cycling For The Knees
Here are the benefits of why cycling is one of the best exercises for knee pain:
| 1. Low-impact | Cycling is a low-impact exercise that reduces stress on the joints. It's gentle on the body, making it ideal for people of all fitness levels. |
| 2. Strengthens Muscles Around Knees | This can improve joint stability and reduce the risk of knee injuries by targeting the quadriceps, hamstrings, and calf muscles. |
| 3. Improves Flexibility & Range of Motion | This is particularly beneficial for the knees, as it promotes smoother movement and less discomfort. |
Also Read: 10 Best Lower Back And Hip Pain Exercises For Seniors
What’s Better For The Knees: Walking or Cycling?
Cycling and walking are two of the most popular forms of physical activity–-specifically, cardio exercises—that offer a range of health benefits, including improved cardiovascular health, weight management and mental well-being.
However, when it comes to improving knee health and navigating chronic knee pain, we need to be more careful with our exercise choices, and while both cycling and walking have multitudes of benefits, one might still be better than the other when discussing knee pain.
Cycling is often considered a knee-friendly exercise because it is low-impact. When you ride a bike, your feet stay in contact with the pedals, which reduces stress on the knee joints compared to activities that involve repetitive pounding, such as running. In fact, studies have found that stationary cycling, a cardio exercise you can do at home, can help improve knee health. In addition, cycling allows you to control the level of intensity and resistance, so it adapts to different fitness levels and knee conditions.
Walking is a natural and affordable form of exercise that can also offer several benefits for knee health. It helps maintain joint flexibility, strengthens the supporting muscles around the knees, and aids in weight management, which is key to reducing stress on the knee joints. However, walking is a weight-bearing exercise and may put more strain on the knees, especially on hard surfaces or when you do brisk walking, but it’s still beneficial for joint health and maintaining mobility.
If you're dealing with knee pain or recovering from an injury, cycling might be the better option, as it allows you to stay active without putting too much pressure on your knees. However, you can also alternate between both for a well-rounded fitness routine.
Also Read: 6 Best Exercises For Osteoporosis And To Strengthen Your Bones
Other Effective Exercises For Painful Knees
What is the best exercise for painful knees? Here are some other exercises apart from cycling that can be very beneficial for painful knees:
1. Knee Flexion Stretch
Knee Flexion Stretches are great for knee pain. This exercise helps improve knee mobility.
- To do this, lie flat on your back with both legs extended and relaxed. Your bed can be the perfect place for this exercise.
- Slowly bend one knee towards your chest while keeping the other leg flat down and hold for a few seconds.
- Repeat 10–15 times on each leg.
2. Hamstring Stretch
Tight hamstrings can worsen knee pain, so stretching them is a great way to reduce pain.
- Place a mat or cushioning material under your back for added comfort.
- Sit with legs straight in front.
- Lean forward at your hips, reaching your toes.
- Hold for 20-30 seconds, then release.
3. Quadriceps Stretch
The quads are strong muscles, but if not stretched regularly, they can become very tight and can worsen knee pain.
- Stand and grab your ankle behind you.
- Pull your heel up toward your glutes.
- Hold for 20-30 seconds, then switch legs.
4. Seated Knee Extension
This knee pain exercise helps gently stretch the knee without adding too much weight or pressure to the joint itself.
- Sit on a chair with feet flat on the floor.
- Extend one leg straight out in front of you, slowly feeling the movement and muscles being used.
- Hold for 5-10 seconds, then lower it back down.
- Repeat 10-15 times on each leg.
5. Straight Leg Raises
Straight leg raises help strengthen these muscles and improve flexibility around the joint, resulting in an overall reduction in knee pain.
- Lie on your side with your knees bent at a 90° angle.
- Slowly lift the straight leg up.
- Hold for 2-3 seconds, then slowly lower it back down.
- Repeat 10-15 times on each leg.
6. Mini Squats
Mini squats can help strengthen muscles around the knees, improve mobility, and increase stability in the joint area.
- Stand with your feet shoulder-width apart with your toes pointing forward.
- Bend your knees slightly, lowering your hips just a few inches (as if you're sitting in a chair).
- Return to standing and repeat 10-15 times.
Also Read: Cardiac Care in Action: 15 Exercises For Heart Patients To Empower Health Every Day!
Expert’s Advice
If you’re overweight and have knee pain, then your weight could be the reason behind your pain. It is important to maintain a healthy weight to prevent knee pain as it reduces pressure and stress on the knee joints. I suggest eating a well-balanced diet and taking prescribed medication along with physical therapy sessions. This can help strengthen your knee joint.
Health Expert
Lavina Chauhan
The Final Say
Cycling is a low-impact cardio exercise that anyone can enjoy, no matter what age and fitness level. It's a great way to get exercise even if you have knee pain. In fact, it can even help you relieve your knee pain!
FAQs
1. Can cycling cure knock knees?
Yes, bicycling appears to be a good exercise choice for individuals with mild knee knocks because the repetitive motion promotes optimal knee tracking without excessive stress on the joints.
2. Which is better to walk or bike for 30 minutes?
Cycling is better than walking for 30 minutes if you want to burn more calories, work your muscles better and improve your cardiovascular fitness.
References
- https://www.jagran.com/lifestyle/health-cycling-benefits-do-not-want-to-suffer-knee-pain-in-old-age-so-start-cycling-23049538.html
- https://geekaybikes.com/blogs/news/cycling-for-knees?srsltid=AfmBOooPi4CvrpbziC23V-Z03p4i3t5Q_xJSaZeUwRQvmFdgv0U8H_yB
- https://www.mykneedoc.co.uk/5-reasons-cycling-is-the-best-exercise-for-knee-pain/
- https://energym.io/blogs/braingains/is-cycling-good-for-knee-cartilage?srsltid=AfmBOorjgxv4awpTVeNrX_gY4uFWBFI9xRTtOHorqmE4nTIjulQ_p4BM
- https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/cycling-or-walking-what-is-better-for-the-knees/photostory/103691908.cms?picid=103691940
- https://www.qural.app/healthline/viewcontent.php?id=715
- https://benchmarkphysio.com.au/7-exercises-for-knee-pain/
- https://www.keilorroadphysio.com.au/blog-articles/2021/9/15/5-best-exercises-for-knee-pain
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