The most common reason for going to an orthopedic surgeon's office is for knee injuries, according to the American Academy of Orthopedic Surgeons. An average of 19 million people suffer knee injuries annually. Knee injuries range from cartilage tears and dislocated knee caps to fractures. Knee injuries and stationary bikes can make a good combination for the necessary exercise program that helps your knee recovery properly.
Requires Proper Seat Height
Before using your stationary bike, adjust the seat height. Proper seat height will prevent further injury and make your exercise more beneficial, according to the University of Washington Medical Center. Set one pedal at the lowest point. Adjust the seat so when you are sitting on it, one knee is as straight as possible. Your foot needs to just touch the lowest pedal. Remember to wear shoes while riding your bike.
Start At A Slow Pace
When recuperating from a knee injury, riding your stationary bike needs to start out slowly. Timing your revolutions will help. Limit your revolutions to less than 50 to 60 per minute, according to the University of Washington Medical Center. The American Academy of Orthopedic Surgeons recommends starting at only 10 minutes. The amount may be adjusted by your personal physician. As you become able, gradually increase your speed.
Includes Varying Resistance Levels
Resistance exercises play an important role in increasing your knee and support muscle strength. Stationary bikes offer different levels of resistance to aid your recuperation process. Your needed level depends upon what stage of recuperation you are in. Beginning knee injuries benefit from using zero resistance, according to the American Academy of Orthopedic Surgeons. As your knee and leg strength increases, gradually increase resistance levels with the goal of reaching the highest level. Never add so much resistance, or tension, that you cannot pedal.
Includes Varying Durations
Your knee injury recuperation will go through different stages and time levels, from beginning to advanced. Beginning exercise levels involve minimal time, such as two minutes. Gradually increase your time by one minute daily until you reach the target of 20 minutes. The standard time is 10 minutes, according to the American Academy of Orthopedic Surgeons.
Offers a Well-Rounded Workout
Stationary bikes offer one of the best ways to recuperate after a knee injury or surgery, according to the American Academy of Orthopedic Surgeons. Bicycling can help you regain use of your knee. Known as exercycling, riding a stationary bike can result in increasing both the strength of your knee's muscles as well as your knee's range of motion. Strengthening your muscles increases knee joint support.
Benefit From Minimal Joint Impact
Riding a stationary bike falls in the low-impact exercise category. Low-impact exercise does not put much stress on your joints, according to the University of Washington Medical Center. Low-impact exercise are known as being joint-friendly exercises, since they cause less pain than other more forceful activities, such as jogging.
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