Bicycling is a low-impact exercise. In other words, it stresses the joints less than other workouts, such as jogging. This does not mean you cannot do harm to a joint if you bike ride regularly. The mechanics of cycling requires you to use the knee and hip joints to move. You also put pressure on the arms as you hold the handlebars. If you are have pain in any joint, the best course of action is to ask your doctor to determine the cause.
Knees
Pedaling requires you to bend and straighten the knees over and over. One hour of riding a bike can lead to up to 5,000 pedal rotations, according to the Chester Knee Clinic & Cartilage Repair Centre. This repetitious activity can weaken the connective tissue in the knees such as the tendons that hold the kneecap in place. Once this tissue breaks down, a cyclist can end up with a kneecap that comes out of alignment. Ways to avoid damaging the knees include proper pedaling techniques, riding the correct size bike and exercising to strengthen the muscles in the legs.
Hips
Fiction from bicycle riding can take its toll on the hips. The hips fall under the category of ball and socket joints. In other words, the head of the femoral bone fits into a socket to form the joint. As you pedal, the bones may rub, and this can breakdown the cartilage the works to keep the two sections together. Over time, this may lead to arthritis, joints that tend the hyper flex or slide around, and back problems. Significant damage to the hips may require surgery to repair. Maintaining healthy cycling posture will help reduce the drag on the joints. This includes arching the back when you ride as opposed to bending over at the waist. This will stabilize the hips.
Ankles
Ankle problems typically arise from poor riding techniques. Ankling is a term the describes an older form of pedaling. The cyclist starts a pedal stroke with his toe pointing upward, and pushes it down at the end of the circle, so the foot rolls. This causes unnecessary flexing of the ankle joints. Ankling can lead to connective tissue damage and overuse injuries. Centering your feet on the pedal will help reduce the risk of harm to the ankle joints.
Other Joint Problems
There are a number of joints that could be potentially damaged while biking. For instances, improper riding form can cause you to bend the wrists. An improperly fitting helmet can cause neck injury. Maintaining proper posture and riding stance can reduce the risk of injury to the shoulder, neck, hands and back. When you ride, keep your elbows slightly bent. Roll your shoulders forward so the chest helps support the upper body. Strength training can build up muscles and take some of the strain off your joints while improving your performance on the bike.
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