Cycling is an effective zero-impact exercise, but high equipment costs, traffic and weather conditions make it impractical for some people. Enter indoor cycling -- a class that uses a stripped-down bike with easily-adjustable tension and a flywheel mechanism that prohibits coasting. The classes can be more motivating than a solitary ride, and they can be done in any weather at any time. Just because an activity doesn't include impact doesn't mean it's good for your knees, though. If your bike is not set up properly, you make be at risk for injury.
Bike Adjustment
If your seat is too low, you'll be forced to put more stress on your knees than is necessary. If your seat is too high, the pedals can actually rebound onto your feet on the back swing, causing impact where none should exist. When you stand over your bike with your feet on the ground, the seat should be about an inch from your groin. Take notice of the pedals on the bike as well. Many bikes built for indoor cycling have minimal pedals. If there's not enough room for your foot to rest in its natural position, it will force your knee into an unnatural alignment that can cause joint issues and pain. The only way to rectify this situation is to switch to a different machine or try a regular indoor bike. Adjust the seat properly first, because your feet may fall on the pedals differently when you're at the correct height.
Resistance/Cadence
One of the purposes of indoor cycling with a class as opposed to riding alone is to follow the teacher's instructions to optimize your workout. These instructions usually take the form of a resistance setting and speed and may be too extreme for you. If the resistance is too high, you can suffer from overuse injuries. The lower the resistance, the higher your cadence can be. If you are new to indoor cycling, try to keep your cadence around 80 to 90 rpm to allow your joints to adjust before you attempt more difficult rides. If your class is going too hard and fast for you, try a lower-level class for a while. Long cranks can also force your knees to flex more than necessary, but the only solution is to switch to a different machine.
Body Mechanics
Indoor cycling classes often require you to pedal while standing, which can put stress on your knees if you are out of alignment. Keep your feet under your knees and your knees under your hips. Try to minimize bouncing during upright portions. Use all of the muscles in your legs, not just your quads or calves. During seated portions, rest your weight lightly on the handlebars. Leaning your whole upper body can cause your pelvis to tip upward and wreck the whole posture, causing your knees to work harder.
Treating the Pain
If you have knee pain after indoor cycling class, rest your knee for a couple of days and apply ice to ease pain. Keep the injured knee elevated and take over-the-counter pain relievers to reduce inflammation. If your knee pain gets worse or just fails to get better, consult your doctor. As you recover, try some gentle yoga poses like triangle pose, cobra and reclining big toe pose to help you stretch and strengthen the muscles that support your knee.
Member Comments