No, exercise will not make your joints feel worse. And yes, you can still cycle with arthritis.
In fact, cycling is a great cardiovascular exercise, says Lauren Shroyer, MS, senior director of product development atAmerican Council on Exercise. Cycling can strengthen your heart and lungs and improve muscle function.
And studies show that cycling can help reduce symptoms of arthritis: a study published inJournal of Rheumatologyfound that both cycling and swimming significantly reduced joint pain, stiffness and physical disability and improved quality of life in middle-aged and older adults with osteoarthritis (OA). Another small study found that patients with rheumatoid arthritis (RA) who regularly exercised on exercise bikes improved their aerobic fitness and blood pressure and reported fewer joint pain.
Another bonus for people with arthritis: Regular aerobic exercise can improve your mood and help you sleep better.
Why cycling is good for your joints
Number one: less joint strain. “Cycling is a low-impact exercise,” says Shroyer. This means that cycling limits impact loads on weight-bearing joints, such as your hips, knees and feet. Additionally, the movement helps lubricate the joints, reducing pain and stiffness. Other benefits of cycling include:
Weight control:Being overweight can worsen inflammatory arthritisand also puts more pressure on your joints, especially your knees.
Adjustable intensity:Cycling can be done at a wide range of intensities. If you tend to go a little slower, you can occasionally coast or use the lower gears to lighten the load on your legs. In people with osteoarthritis of the knee, research has shown that low-intensity cycling is as effective as high-intensity cycling in improving function and gait, reducing pain and increasing aerobic fitness.
Muscle strengthening:When the pedaling resistance of the bicycle is moderate, it not only promotes resistancerange of motionon the hip and knee, but also strengthens your quadriceps muscles (located in the front of your thighs), says Shroyer. By pedaling, your glutes and hamstrings (at the back of the thigh) work less. Strong muscles help support and protect your joints.
What is better for arthritis: indoor or outdoor cycling?
Unless balance is an issue, both have excellent benefits, says Shroyer. “Indoor cycling offers adjustable resistance options and a climate-controlled atmosphere,” says. Indoor cycling is safer if you have balance problems and can provide aerobic exercise for people who can't walk well. “Outdoor cycling, on the other hand, offers changes in environment and naturally variable resistance,” Shroyer adds.
How to choose an indoor bicycle with arthritis?
Upright exercise bikescomparable to traditional outdoor bicycles. They have handles, pedals and a small bike seat, all on a fixed platform. On an exercise bike you train the same muscles as during an outdoor ride, which is more of an exercise for the whole body. Some exercise bikes may have lower handlebars, which require the rider to lean forward. “This can be uncomfortable for people with arthritis in the neck, back, or upper extremities,” says Shroyer. You sit upright on an exercise bike with higher handlebars.
Recumbent bikes, exercise bikeshave a larger chair-like seat. These bikes are easier on your lower back and hips because you lean back into the frame in a more comfortable lying position. Recumbent bikes are often easier to get on and off because they are lower to the ground, Shroyer explains, but can require a lot more hip mobility than upright bikes.
The best way to find the right bike for you: Spend time with each bike at your gym to see which one suits you best, says Shroyer. Ask a personal trainer for help in placing the chair in the correct position.
How do you choose an outdoor bicycle with arthritis?
Step one: Customize your bike. Take your bike to a local shop to ensure you get the right fit. A professional can also suggest adjustments to suit your condition. For example, if you have knee pain, you may feel more comfortable with your chair in an elevated position, according to the Cleveland Clinic.
If you have upper body, neck or back pain, a hybrid bike with high handlebars may be a better choice, Shroyer says. You can sit more upright, which can relieve pain. Another option: an outdoor recumbent bike. A professional bicycle adjustment ensures that you are sitting optimally for your hip and knee movements.
Tips before cycling with arthritis
If you are new to exercise, it is always wise to talk to your doctor first. Consider the current limits of your joints and work within those limits. Your doctor or physical therapist can help you determine if cycling is safe for you and how to incorporate it into an exercise plan that will give you the most benefit without worsening your joint pain. More tips to protect your joints:
Move carefully.First, move your joints gently to warm up. You can start with range-of-motion exercises for five to ten minutes before moving on to aerobic exercises.
Make sure you have the right equipment.When cycling outdoors, always wear a bicycle helmet, eye protection (such as simple sunglasses) and brightly colored clothing. Also consider cycling gloves to protect your hands against vibrations or injuries if you fall. Map your route before you go. Special cycle paths ensure that you remain separated from traffic.
Start with a short trip.Start with five or ten minutes at low resistance. Take it easy at first and gradually increase the length and intensity of your walk as you progress. Work out a maximum of 150 minutes of moderate-intensity aerobic exercise per week (that's 30 minutes, five times a week). You can divide that time into 10-minute blocks if that is easier on your joints. To determine if you are in the moderate-intensity training zone, you must be able to carry on a conversation while exercising, even if your breathing increases.
Stop if something hurts.Listen to the pain, Shroyer advises. Take a break if your joints start to ache, or shift gears to reduce resistance when cycling, for example. hills. “Sharp changes in intensity can put stress on the patellofemoral joint [where your kneecap meets your thighbone] and increase inflammation in the knee,” says Shroyer. "Don't be shy about cycling up a hill you've overestimated." If you feel new joint pain, it's time to stop. Talk to your doctor about what pain is normal and when it is a sign of something more serious.
Stretch every day.If you have oneflare-up of RA or an increase in OA pain, you still need to stay active. Simple stretching can reduce some of the pain.
read more
- Arthritis Joint Pain: 18 Ways to Get Relief
- Your morning routine with arthritis: 20 hacks to make it easier
- Gentle Yoga Exercises for Arthritis
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