A stationary bike, whether in your home or at a gym, is a convenient way to exercise because the weather does not dictate your workout schedule. Cycling of this kind can be a low-impact, aerobic activity that elevates your heart rate, which can increase your heart health. A knee injury could keep you off your stationary bike for some time, but with your doctor's permission, there's no reason not to resume this type of exercise. Adjusting the seat height and the way you pedal can help you exercise on a stationary bike to rehabilitate your injured knee.
Step 1
Adjust the seat---called a saddle---on your stationary bike so that the least amount of stress possible is put on your injured knee. Cartilage Health, a resource developed by registered physiotherapist Karen Hambly, explains that your knee should be only slightly bent when your pedal is farthest away from your body, or at the "bottom." If your knee is completely straight when your leg extends, your seat is too high, and you can risk re-injury and strain to the anterior cruciate ligament (ACL) in your knee.
Step 2
Pedal backward to take the strain off your knee if you have certain types of injuries, including a torn meniscus---cartilage in the knee---or problems with your tibiofemoral joint, Hambly advises. Backward pedaling on a stationary bike can strengthen your quads and hamstrings but can put more pressure on your patellofemoral joint and the ACL.
Step 3
Resume exercising on your stationary bike slowly after a knee injury. RoadCycling.com explains that pedaling at a speed of 80 to 90 rpm can minimize stress on your body until you have fully recovered from the injury. To limit the amount of strain on your knees, avoid settings that simulate hills or that provide high levels of resistance.
Step 4
Ride on a recumbent bike if you have chronic knee pain. BigKneePain.com explains that a recumbent bike, in which you sit in a reclining position---as if you were sitting in a chair---is less stressful on your knees and back.
Tips and Warnings
- See an orthopedist to confirm the type of knee injury you have before starting an altered routine on your stationary bike.
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