Doctors recognize the value of exercise for maintaining healthy joints. Exercise helps decrease joint pain and stiffness while increasing muscle strength and supporting weight management.
Cycling can be especially beneficial, since it encourages the production of synovial fluid that protects cartilage. If you experience any type of discomfort while biking, speak to your physician immediately.
Rest
Exercise can often help those living with arthritis; however, it’s essential that any regimen includes taking precautions against pain flare-ups and anything which might worsen them.
Cycling may be beneficial for some with knee osteoarthritis (OA), as pedaling takes pressure off of their joint. They should position the seat as high as possible to minimize stress on their kneecaps.
Stationary bikes can also be an ideal way to manage arthritis-induce pain because they eliminate the need to balance or adapt to sudden motions. Furthermore, consistent aerobic activity helps burn calories while strengthening heart, lungs and blood vessels to promote overall health benefits that in turn allow your body to handle pain more effectively while recovering from exercise more rapidly. Furthermore, maintaining a healthy weight by regularly exercising helps relieve pressure on joints.
Ice
Riding a bike can be one of the best exercises for those suffering from arthritis, as its low-impact nature won’t put unnecessary strain on weight-bearing joints like knees. Furthermore, biking helps strengthen and condition legs for supporting joint and cartilage health.
However, if you already experience joint pain when cycling, it’s essential that you know how to treat it effectively. Ice is one great way of managing inflammation by constricting blood vessels and reducing swelling; additionally, it can slow the production of synovial fluid (which cushions joints with natural cushioning properties). Furthermore, distraction from pain signals by cycling may help lessen discomfort levels significantly.
Moist Heat
Cycling remains an effective form of exercise for people suffering from joint pain. The steady motion provides by cycling helps lubricate joints by increasing synovial fluid. This applies whether or not you choose an intense ride.
Finding an exercise regimen tailored specifically to your condition may take some time, and any activity which causes new pain should be immediately stopped as this could indicate worsening arthritis.
Be sure to use moist heat – such as from taking a warm bath, hot tub soak, or using a heating pad – prior to exercising to loosen up your muscles quickly and deeply. Moist heat penetrates muscle tissues much more rapidly and deeply than dry chemical heat can do.
Strengthening Exercises
Exercise is essential to overall health, yet when our joints hurt it can be challenging to find motivation to exercise regularly. Failing to do so may even make joint discomfort worse! But exercise has many health benefits – not doing so can actually exacerbate joint discomfort further!
Cycling can be an efficient and relaxing form of aerobic exercise that can strengthen the muscles that support joints while offering balance and providing relief. Plus, cycling is great fun!
Studies have shown that joint-friendly physical activity, like walking, cycling and swimming can improve mobility, mood and quality of life. It is advised to try to complete 150 minutes of moderate intensity aerobic exercise every week – approximately 30 minutes five times or 10 minutes every time as desired for easier joints – in order to optimize heart and lung health, weight control and energy production; it also improves sleep and reduces fatigue.
Cross-Training
Knee pain in cycling typically arises in three places: front of knee (anterior), medial side or inside (medial), and posterior or behind (posterior). Pedalling strengthens quadricep muscles on front of thighs as well as hamstrings and glutes to some degree.
These muscles work together to support your knee when cycling and help maintain balance and coordination, which reduces joint stress. Speak to a physical therapist, physician or certified personal trainer with experience working with people living with arthritis to find an exercise program that will safely improve both health and fitness. Expertise in clinical exercise science motivation as well as chronic medical conditions may prove especially valuable.https://www.youtube.com/embed/NhxK6QrVwbU