Bursitis is a common overuse injury in athletes. Bursitis is also associated with arthritic joints. Using an exercise bike can be a useful way to maintain cardiovascular fitness while coping with the pain of bursitis. The guiding principle for exercise is not to make the problem worse, so using the appropriate bike configuration, seat adjustment and ergonomic workload go a long way toward keeping the workout safe and effective.
Bursitis
Bursae are small sacs of fluid that facilitate movement of joints. Bursitis is an inflammation of one or more of the bursae and is common in joints undergoing repetitive motion. Endurance athletes are prone to bursitis in the hip joint, usually where the tendon joins the upper part of the femur to the gluteal muscles. Acute flare-ups of bursitis generally call for resting the affected area. When the inflammation has subsided, a cautious return to cardio will help prevent recurrence.
Upright Bikes
Upright stationary bikes are a gym staple for good reason; they are one of the most efficient ways to improve stamina. Bikes are also called cycle ergonometers, because the resistance is adjustable. The proper position on an upright bike makes a big difference for those with back or hip problems. The seat needs to be high enough that legs are almost fully extended, with a slight knee bend. The seat and handle bars should be spaced apart enough to allow the rider a comfortable reach with the arms, and the pelvis should be level with the hip bones tilted neither up nor down.
Recumbent Bikes
A recumbent bike provides back support. For older exercisers suffering from arthritis, hip bursitis is often accompanied by back problems due to the arthritis or lack of exercise. The same rules for proper seating on the recumbent bike as for the upright bike are followed, with the addition that the lower back support means the legs are extended out in front of the exerciser, pushing out instead of down. This stabilizes the lower back motion.
Upright vs. Recumbent
Avoiding pain is the most important consideration. Depending on the location of the hip bursitis, use a recumbent bike if low back problems are also present. The extended angle of the legs puts additional stretch on the hip flexors, especially with higher resistance pedaling. An upright bike allows the force of gravity to pull legs down and resists pulling them up, and keeps the core working throughout the range of motion.
Workout Tips
Bursitis pain can recur after the workout is over, so avoid doing too many high-intensity intervals when first returning to exercise. Ice the hip joint after exercise to prevent flare-ups. Self-myofascial release techniques such as using a foam roller may help break up adhesion but do not use a foam roller during acute episodes.
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