The human knee is a fascinating structure, able to support and cushion the impact of your body weight as you walk, run or even lower into a chair. This biological shock absorber is composed of tendons, ligaments, cartilage and the patella, or bony prominence of your knee. The cartilage is responsible for cushioning the joint and surrounding tissues such as the bones. Weak cartilage may lead to osteoarthritis or joint injuries. Cycling exercises are an aerobic way to burn calories and nourish your knee cartilage. Done right, you may actually boost the strength of glycosaminoglycan in the knees, which is responsible for the strength of your cartilage.
Step 1
Obtain clearance from your doctor before you start cycling if you have a history of torn cartilage, tendons or ligaments within the knee. If you have chronic knee pain or an audible clicking noise within the joint, see a doctor before starting any exercise program. Cycling an injured knee can make the situation worse.
Step 2
Obtain a stationary bike or create one with an attachment for your outdoor bike. Using a stationary bike will eradicate knee-stressors such as hills and bumps. Exercise on a stationary bike at a gym or rehabilitation centers. If you unable to leave your home, consider purchasing one or placing a wheel stabilizer, called an indoor trainer, on your bicycle to convert it.
Step 3
Check your leg extension while sitting on a stationary bike. If your knee is not bent at all, your seat is too high. If your knee has more than a 10-degree bend to it, your seat is too low. Proper seat position can turn a good workout into a knee stressor.
Step 4
Begin by cycling for 10 to 15 minutes, then gently progress to longer sessions as tolerated. This non-weight bearing aerobic exercise will bring blood to the cartilage and strengthen the supporting muscles, such as your quadriceps -- the large muscles in your thigh.
Tips and Warnings
- Start outdoor bicycling once you are able to tolerate 30-minute stationary sessions without difficulty or joint tenderness. Try a recumbent, or reclined, bike if you suffer low back pain.
- Stop exercising if your knee is causing you pain. Discuss it with your doctor before resuming the exercise.
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