Exercise is an important piece of rehabilitation following surgery to correct hip problems or when you begin to experience hip pain. While immobilization may be necessary for a very short time, your muscles and tendons can seize up if you don't keep them moving, only exacerbating the discomfort. A number of stationary exercises can prepare you for using an exercise bike.
Preparation
Initial exercises aimed at loosening up a tight hip joint or getting back on your feet after a hip replacement procedure can prepare you for aerobic exercise. Abdominal contractions prepare you to maintain your posture while riding a stationary bike, while ankle pumps and walls squats build leg muscles to sustain your ride. Hamstring stretches and exercises on a stability ball prepare you for the range of motion you'll need on a stationary bike.
Effectiveness
According to the American Academy of Orthopaedic Surgeons, a stationary bike provides gentle hip movements that can keep your joints moving freely. The motions of pushing the pedals provide range of motion workouts while building muscles in your thighs and legs to support your hip. Additionally, riding an exercise bike for 20 to 30 minutes a day in addition to a weight-loss nutritional plan can help you keep your weight down, important to prevent further pain. Excess weight on the hip increases pain.
Limits
If you have hip pain due to arthritis, rising a stationary bike for extended periods of time may cause excessive pain in your hip. At the same time, according to The Hip and Knee Institute, you may have to limit the amount of time you spend on the bike but should not give up the effort. In the long run, you will remain stronger longer and build bone and muscle strength that allows you to stay active and independent. Instead of giving up on riding a stationary bike, limit the time you spend on it and ride in short sports rather for long periods of time. Riding for 10 minutes at a time, three times a day has the same benefits as a 30-minute uninterrupted workout but with less perceived exertion.
Proper Use
Proper technique on a stationary bike minimizes hip pain and maximizes the benefits of exercise. According to the American College of Sports Medicine, seat height and position should be set so that the seat does not rock while you cycle. The seat should be adjusted to the correct height so that pressure is not placed on your groin or back. Handlebars should be set so that you can reach forward comfortably without placing stress on your hips and back. Adjust the seat and handlebars until you feel comfortable and can maintain a straight back and your hips can move gently through the motions.
